300 Swim, 200 pull, 100 Kick


400 Fast for time

10×100 @ 1/4 of above 400 time or faster. (1.40, 1.50,2.00)

400 Easy


2×500 Swim with Padds,


Swim Down

Week 27

3 Rounds 100 Free, 100 Choice, 100 IM (25 Fly, Back,Brst,Free) 500 Swim with Padds 4 Rounds 2×50 Free (15s…
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Week 26

600 Free 4×100 Kick, build speed through 100 500 Free 5×100 Pull (P.buoy, padd optional) Increase speed through 100 400…
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Week 25

5×200 Free (1 Stroke=1 Wall Kick after each 50) 10x 100 As (Swim, Kick, Swim, Pull, Swim) x2 20x 50…
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Week 24

800 Swim Warm-up Pyramid SWIM: Swim all distances one after the other with 15 secs rest between 50,100,150,200,250,300,350,400, 400, 350, 300,…
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Week 23

5×200 as Swim, Kick, Swim, Pull, Swim 2-5 Rounds; 100 Free Low Stroke Count 3×50 Kick and Scull 1×50 Low…
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Week 22

22 x 100 as 4 Easy Warm up 4 Kick 2 Swim Faster than Warm up 3 Pull with P.Buoy…
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