Week 7: February 12 – February 18

Group 1:

400 Swim

4 x 100 Kick/Scull/Drill/Swim rest :10

8 x 50 Fartlek kick rest :10

8 x 200 Desc 1-4, 1-3, 1-1

8 x 100 Pull Desc 1-4

400 Swim-off

Group 2:

300 Swim

4 x 100 Kick/Scull/Drill/Swim rest :10

6 x 50 Fartlek kick rest :10

8 x 150 Desc 1-4, 1-3, 1-1 rest :10-20

8 x 75 Pull Desc 1-4 rest :15

300 Swim-off

Group 3:

200 Swim

4 x 75 Kick/Drill/Swim rest :10

6 x 50 Fartlek kick rest :10

8 x 100 Desc 1-4, 1-3, 1-1 rest :10-20

8 x 50 Pull Desc 1-4 rest :15

200 Swim-off

Week 32

3×500 #1 swim, #2 Fins, #3 Padds 8×50, 2 on each stroke 4×200 #1 Free, #2 Im. #3 Breast, #4…
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Week 31

300 Warm up 200 Kick with board 3 Rounds 5×100 Decend 1-5 so #5 is MAX (20 secs rest) 4×50…
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Week 30

Workout 1500 (200 swim/50 kick, repeat)300 Pull (3/5/3 breathing by 100)200 Kick (50 easy/50 FAST, repeat)3×300 swim @ 4:20 (build…
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Week 29

400 switch stroke. Change stroke every 25m 12×25 odd #- build up speed, even# – Start from float and sprint…
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Week 28

400 Kick with board, alt 50 Free, 50 best kick 600 Swim, alt 50 free, 50 back, 50 brst 800…
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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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