600 Free swim

200 Kick

200 Medley


3-5 Rounds

3×100 Free Desc 1-3

4×50 @ under half fastest 100 time


500 Swim with Padds


5×100 Easy swim down, mix kick and swim

Week 19

400 Warm-up 4 x 400 Swim Decend (45 secs rest) 8 x 50 as far as you can underwater off…
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Week 17

4x (100 Free+ 75 Breast+50 Back+25 Fly (Non-Stop with 45 rest between)) 400 swim (30 Rest) 2×100 kick (15 Rest)…
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Week 16

5 x 100 free 30 rest 40 x 25 – 10 swim, 10 kick, 20 swim with every 4th low…
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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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