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 15

5×100 choice 3 Rounds100 kick3×100 swim on a relaxed send off ie.2.00, 2.10, 2.15 8×125 swim with paddles on the…
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Week 14

14×100 free on a constant relaxed send off you can manage. Ie. 1.45… 2.00… 2.15 600 pull with padd+pull buoy…
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Week 13

500 Warm-up 4×100 Kick with board (20 rest) 4×100 Stream Linned Kick with fins (20 Rest) 200 Easy Swim 2-4…
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Week 12

Group 1: 400 Swim 10 x 25 Kick rest :10 6 x 25 Drill rest :10 6 x 50 Fartlek…
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Week 11

400 warm-up 500 swim 4×75 kick 400 swim 4×75 pull with paddles 300 swim 4×100 rolling medley (fins if you…
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Week 10

300 Warm-up 5×100 Free at 30secs rest 2-4 Rounds 200 with paddles 75 Stoke other than free 25 little breath…
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