Week 52

5×100 Free Swim


6×75 Mix stroke swim (No Free)


4×200 Swim with Padds and Fins (Long Easy Strokes)


2×500 as 100 Swim, 100 Kick and Scull, 100 Swim, 100 Kick and Scull, 100 Swim


400 Swim Down

Week 3

4x(10x50) #1 Free, #2 Other Stroke, #3 Free, #4 Alt Free and fly 2x500 Swim with Padds 8-10 100s alt…
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Week 2

4 Rounds 300 Free 200 Kick with Fins 100 IM order 600 Swim with Padds and Fins, long smooth strokes…
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Week 1

4 Rounds 300 Free 2x125 Build Speed 4x75 Kick with Fins 50 MAX swim 90 Secs Rest
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Week 53

200 Swim, 200 Kick 3 Rounds 4x150 as 100 Free, 50 Stroke 4x50 IM order 4x25 FAST 400 Easy
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Week 51

5x200 Swim 4x100 Kick 600 Swim with Padds 20x50 3 Easy, 1 Fast 400 Swim Down
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Week 50

4x150 10 Rest 16x25 Im order 5 rest 2x400 Swim Free 8x50 Choice, 1 fast, 3 easy 2x300 Swim with…
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