400 Warm up


3-4 Rounds

200 Free (Desc through rounds) (30 Rest)

4×100 Free desc 1-4 (1.45, 1.55. 2.05)


400 Swim Down

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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Week 8

300 Free 6x150 Swim with Padds and Fins 200 Back 4x100 Dol kick on back with Fins 100 Breast 8x50…
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Week 7

600 Free swim 200 Kick 200 Medley 3-5 Rounds 3x100 Free Desc 1-3 4x50 @ under half fastest 100 time…
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Week 6

300 Swim, 200 pull, 100 Kick 400 Fast for time 10x100 @ 1/4 of above 400 time or faster. (1.40,…
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