| 400 Choice |
| 400 Free |
| 6x100 Pace Int.1'45" kick |
| 12x25 Dolphin Kick Int.45"
kick |
| 1000 Hyp.3-5/50 w/paddles |
| 8x100 Int.2' 1 Free - 1 IM |
| 8x50 Stroke Max Int.1'10" |
| 200 Easy |
| 4100 |
| |
| 400 Free |
| 400 Choice |
| 4x200 Progressive Int.3' pull |
| 16x50 Int.1'10" kick |
| 2 Easy - 2 Fast kick |
| 1600 Neg. Split |
| 200 Easy |
| 4200 |
| |
| 400 Stroke |
| 400 Free |
| 500 Stroke drills |
| 8x150 R:45" |
| 100 pull - 50 kick |
| 1 easy - 1 fast |
| 5 x (100 IM R:20" |
| 100 Stroke Progressive |
| R:20" |
| 100 free fast R:20" ) |
| 200 Easy cool down |
| 4300 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 800 (50 drills - 50 Pace) |
| 6x100 75% Int.2'15" kick |
| 18x100 Best Average |
| 9 Int.1'40" |
| 9 Int.1'30" |
| 200 easy |
| 4200 |
| |
| 400 Choice |
| 400 Stroke |
| 2x600 75% R:1' |
| 400 Choice kick |
| 2x400 80% R:1' |
| 400 Hyp.3-5/50 pull |
| 2x300 >80% R:1' |
| 200 Easy |
| 4400 |
| |
| 400 Stroke |
| 400 Free |
| 5x100 Choice Int.2'15"
kick |
| 10x50 Stroke Fast Int.1'10"
kick |
| 3 x ( 400 75% R:30" |
| 200 80% R:30" |
| 100 Max R:2' ) |
| 300 Hyp.3-5/50 pull |
| 200 Easy |
| 4400 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 600 Technique R:1' pull |
| 3x200 75% w/paddles Int.2'45"
pull |
| 6x100 Fast Stroke Int.1'45"
pull |
| 500 Choice kick |
| 8x50 Stroke Fast Int.2' kick |
| 6x100 MAXIMUM SPEED |
| Interval is 5' - 100% for each 100 in
stroke |
| 200 easy |
| 4300 |
| |
| 400 Choice |
| 400 Stroke |
| 5x200 Free Pace Int.3' |
| 10x100 Stroke 75% Int.1'45" |
| 20x50 Stroke Fast Int.1'15" |
| 400 Good Technique |
| 4200 |
| |
| 400 Stroke |
| 400 Free |
| 3x200 Neg.Split R:30"
pull |
| 12x50 Fast Int.1'15" pull |
| 400 Choice kick |
| 4x100 Fast Stroke Int.2'30"
kick |
| 5 x ( 150 Stroke Good Technique R:1' |
| 100 free 85% Int. 2' |
| 50 Stroke Maximum speed R:3' ) |
| 200 Easy |
| 4500 |
| |
| 400 Free |
| 400 Choice |
| 500 Hyp. 3-5/50 pull |
| 500 Stroke Drills pull |
| 5x100 80% Stroke Int.1'45"
pull |
| 10x50 Int.1'15" kick |
| 6x100 Good Pace Int.1'45" |
| 12x50 Stroke Fast Int.1'15" |
| 200 Easy |
| 4200 |
| |
| 400 Free |
| 400 Choice |
| 600 Hyp.3-5/50 pull |
| 600 Progressive Good Technique
pull |
| 12x50 80% Int.1' kick |
| 8x50 choice Max Int.1'10"
pull |
| 400 IM R:1' |
| 6x100 Stroke Int.1'45" |
| 12x50 Max Int.1' |
| 200 Easy |
| 4200 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 16x50 Int.1' |
| 1 Free - 1 Stroke |
| 400 Choice kick |
| 16x25 Stroke Sprint Int.45"
kick |
| 10x100 Int.1'45" |
| 1 Free - 1 Stroke |
| 600 Hyp 3-5/50 pull |
| 200 easy |
| 4300 |
| |
| 400 Choice |
| 400 Stroke |
| 6x100 Progressive R:30"
kick |
| 4x200 Free Int.3' |
| 4x100 IM Int.1'45" |
| 8x50 Stroke Fast Int.55" |
| 5x100 Pace Int.1'30" pull |
| 12x50 Fast Int.55" |
| 200 Easy |
| 4300 |
| |
| 400 Stroke |
| 400 Free |
| 10x100 Pace Int.1'30"
pull |
| 16x50 stroke Int.55" pull |
| 400 Dolphin kick |
| 8x50 Best stroke Int.1'10"
kick |
| 600 Neg. Split |
| 8x25 sprint Int.45" |
| 200 Easy |
| 4400 |
| |
| 400 Free |
| 400 Choice |
| 10x100 descending R:20" |
| 400 Choice kick |
| 8x25 Maximum speed Int.1' |
| 600 Hyp 3-5/50 pull |
| 6x100 80% Int.2' |
| 1 Stroke - 1 Free |
| 10x50 Fast Int.55" |
| 1 Stroke - 1 Free |
| 200 Easy |
| 4400 |
| |
| 400 Choice |
| 400 Free |
| 3x500 R:45" pull |
| Descending 1 to 3 |
| 500 Choice kick |
| 5x300 Int.4'30" |
| Best Average |
| 200 Easy |
| 4500 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 12x100 Pace Int.1'30" |
| 1000 Hyp.3-5/50 pull |
| 12x100 85% Int.1'20" |
| 200 easy |
| 4400 |
| |
| 400 Free |
| 400 Choice |
| 10x50 Stroke Int.1'10"
kick |
| 12x25 Max Int.1' kick |
| 1000 Neg. Split with paddles |
| 400 Progressive R:1' |
| 4x100 85% Int.1'30" |
| 400 Progressive R:1' |
| 8x50 Fast Int.1'10" |
| 200 Easy |
| 4400 |
| |
| 400 Stroke |
| 400 Free |
| 1200 Neg.Split |
| 8x100 R:30" kick |
| 1 Free - 1 Stroke |
| 1200 Max --> Your best time |
| 200 Easy |
| 4200 |
| |
| 400 Free |
| 400 Choice |
| 400 progressive R:30"
pull |
| 2x200 75% R:30" pull |
| 400 Neg.Split R:30" pull |
| 4x100 80% R:20" pull |
| 12x50 Int.1'10" kick |
| 25 Fast - 25 Easy kick |
| 24x50 Best Average |
| Int.45" |
| 200 Easy |
| 4400 |
| |
| 400 Choice |
| 400 Free |
| 10x50 Stroke Int.1'10"
kick |
| 1000 70% R:1 |
| 800 75% R:1 |
| 600 80% R:1 |
| 400 85% R:1 |
| 200 85% R:1 |
| 100 100% R:1 |
| 200 Easy |
| 4300 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 4x250 Int.4'30" Descending
pull |
| 10x100 Pace 75% Int.1'30" |
| 500 Choice kick |
| 8x100 Pace 85% Int.1'20" |
| 200 easy |
| 4300 |
| |
| 400 Choice |
| 400 Stroke |
| 4x600 R:1' |
| Descending - last one is 100% |
| 5x100 Dolphin Kick Int.2'15"
kick |
| 12x50 Best Average Int.45" |
| 200 easy |
| 4400 |
| |
| 400 Choice |
| 400 Free |
| 8x100 Pace Int.1'30" pull |
| 800 Hyp. 3-5/50 pull |
| 10x50 Fast Int.1'10" kick |
| 3 x |
| 200 IM R:30" |
| 100 Stroke R:30" |
| 2x50 Max Int.1' |
| 200 Easy |
| 4300 |
| |
| 400 Free |
| 400 Choice |
| 8x250 Pace 75-80% Int.4'30" |
| 800 Hyp.3-5/50 pull |
| 4x200 Best Average Int.4'30" |
| 200 Easy |
| 4600 |
| |
| 400 Choice |
| 400 Free |
| 8x100 IM Int. 2' |
| 600 Neg. Split pull |
| 12x50 Int. 1'10" (1 free - 1 stroke) |
| 400 Choice kick |
| 4x100 Dolphin kick R:45" |
| 12x50 Stroke Fast Int.1' |
| 200 Easy |
| 4400 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 600 Hyp. 3-5/50 pull |
| 8x100 IM Int. 1'45" |
| 12x50 Stroke Int. 1'15"
kick |
| 4x200 IM R:30" Descending set |
| 200 easy |
| 3800 |
| |
| 400 Choice |
| 400 Stroke |
| 800 Stroke Drills |
| 8x150 R:30" |
| 50 Stroke fast |
| 100 Free progressive |
| 500 (100 IM - 100 Stroke) kick |
| 800 (100 Free easy - 100 Stroke Fast)
pull |
| 200 Easy |
| 4300 |
| |
| 400 Stroke |
| 400 Free |
| 5 x |
| 200 Free R:1' |
| 2x100 Stroke Int.2' |
| 4x50 (1 in each stroke) Int. 1'15" |
| 200 easy |
| 4400 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 500 Neg. Split kick |
| 20x25 Max Stroke Int.1' kick |
| 12x50 Int.1' |
| (25 easy - 25 fast) |
| 800 Hyp. 3-5/50 pull |
| 12x50 Fast Int.1'05" |
| 200 easy |
| 4000 |
| |
| 400 Choice |
| 400 Free |
| 5x200 Descending Int.4' pull |
| 400 Choice kick |
| 4x100 Stroke Int.2'15"
kick |
| 2x800 R:1' |
| 1 Neg.Split - 1 Max |
| 200 Easy |
| 4400 |
| |
| 400 Choice |
| 400 Stroke |
| 6x200 Descending Int.3' |
| 400 Choice kick |
| 8x50 Progressive Int.1'10"
kick |
| 3 x ( 200 Progressive R:20" |
| 2x100 Neg. Split Int.1'30" |
| 4x25 Fast Int.45" z0 |
| 200 easy |
| 4500 |
| |
| 400 Stroke |
| 400 Free |
| 16x50 Progressive Int.50" |
| 16x50 Neg. Split Int.1'10"
kick |
| 16x50 Hyp.5 Int.50" pull |
| 16x50 Fast Stroke Int.50" |
| 200 Easy |
| 4200 |
| |
| 400 Free |
| 400 Choice |
| 600 Neg. Split R:30" pull |
| 6x100 Stroke Int.1'45"
pull |
| 12x50 Pace Int.45" |
| 2 x ( 200 Stroke Easy Int.3' |
| 8x25 Stroke Fast Int.45" |
| 200 Free Easy Int.3' |
| 8x25 Free Fast Int.45" ) |
| 200 easy |
| 4400 |
| |
| 400 Choice |
| 400 Free |
| 600 Stroke Drills |
| 4x200 w/paddles Int.3' |
| 400 Choice kick |
| 3x100 Int.2'15" Stroke
kick |
| 4x200 Free Int.3' |
| 4x100 Fast Int.1'30" |
| 200 Easy |
| 4300 |
| |
| 400 Choice |
| 400 Stroke |
| 4x200 Free Pace Int.3' |
| 12x50 Stroke progressive Int.1'10"
kick |
| 6x150 (100 free easy - 50 stroke fast)
R:45" pull |
| 6x100 80% Int.1'30" |
| 10x50 Fast Int.1'15" |
| 200 Easy |
| 4300 |
| |
| 400 Choice |
| 400 Stroke |
| 8x100 choice R:30" kick |
| 12x50 w/paddles Int.50"
pull |
| 10x100 Pace Int.1'40" |
| 20x50 Best average Int.50" |
| 200 Easy |
| 4400 |
| |
| 400 Stroke |
| 400 Free |
| 800 Hyp 3-5/50 pull |
| 400 75% Free R:1' |
| 2x200 Fast R:30" |
| 400 75% Free R:1' |
| 4x100 Fast R:20" |
| 400 75% Free R:1' |
| 8x50 Fast Int.45" |
| 200 Easy |
| 4200 |
| |
| 400 Free |
| 400 Choice |
| 16x50 Stroke Int.1'05"
kick |
| 2x1200 R:5' |
| First one is Negative split - Second one
is best time you can swim. |
| 200 Easy |
| 4200 |
| |
| 400 Choice |
| 400 Free |
| 8x100 IM Int.2' |
| 1000 Hyp.3-5/50 pull |
| 3 x ( 200 IM Int.3'30" |
| 2x100 Freestyle Int.1'45" |
| 4x25 Stroke Fast Int.30"
) |
| 200 Easy |
| 4300 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 4x200 Int.3' pull |
| Descending 1 to 4 |
| 2x300 IM R:1' |
| 3x200 Stroke Int.4' |
| 6x100 IM Int.2'15" |
| 12x50 Stroke Fast Int.1'10" |
| 8x25 Max Int.45" |
| Choice of Stroke |
| 200 easy |
| 4400 |
| |
| 400 Choice |
| 400 Stroke |
| 400 Choice kick |
| 800 Neg.Split w/paddles |
| 12x100 Int.2'15" |
| 1 IM - 1 Stroke |
| 12x100 Freestyle Int.1'45" |
| Best Average |
| 200 Easy |
| 4600 |
| |
| 400 Stroke |
| 400 Free |
| 8 x ( 100 IM Fast Int.1'45" |
| 100 Kick Easy Int.2'15" |
| 100 Stroke Fast Int.1'45" |
| 100 Freestyle Technique R:1' ) |
| 200 Easy |
| 4400 |
| |
| 400 Free |
| 400 Choice |
| 12x50 Pace Int.50" pull |
| 5x300 R:1 |
| 50 Stroke - 50 Freestyle - 100 Stroke -
100 Freestyle |
| One 300 Stroke fast - One 300 Freestyle
fast |
| 6 x4x50 Int.1'10" |
| 1 50 in each stroke |
| 200 Easy |
| 4300 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 400 Progressive kick |
| 4x100 Fast choice Int.2'15"
kick |
| 500 Good Technique with paddles |
| 10x50 Stroke Int.1' pull |
| 16x100 Int.1'40" |
| Descending 1 to 4 |
| 200 easy |
| 4400 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 500 Neg.Split R:1' |
| 10x50 Fast Int.1'10" |
| 500 Pace 80% R:1' |
| 20x25 Max Int.40" |
| 800 Good Technique pull |
| 12x25 Butterfly Fast Int.1' |
| 200 easy |
| 4100 |
| |
| 400 Choice |
| 400 Stroke |
| 16x50 75% Int.50" pull |
| 400 Choice kick |
| 8x50 Fast Stroke Int.1'10"
kick |
| 400 Pulling Good Technique |
| 8x50 Max Int.1'45" |
| 400 Good Technique |
| 8x50 Max Int.1'45" |
| 200 Easy |
| 4200 |
| |
| 400 Stroke |
| 400 Free |
| 800 Stroke Drills |
| 4 x ( 200 Progressive R:1' |
| 2x50 Fast Int.1'15" |
| 2x100 IM Easy Int.2'15" |
| 4x25 Max Int.40" ) |
| 200 Easy |
| 4200 |
| |
| 400 Free |
| 400 Choice |
| 4x200 Int.3' Descending 1 to 4 |
| 8x100 Pace 80% Int.1'20" |
| 16x50 Int.50" Best Average |
| 6x150 R:30" |
| Each 150 is as follow: |
| 50 Kick - 100 Pull |
| 1st 50 easy - 100 fast |
| 2nd 50 Fast - 100 Easy |
| 200 Easy |
| 4300 |
| |
| 400 Choice |
| 400 Free |
| 400 Choice kick |
| 400 Stroke 80% kick |
| 4x200 Int.3' pull |
| Descending 1 to 4 |
| 16x100 Int.1'30" |
| Best Average |
| 200 Easy |
| 4200 |
| |
| |
| 400 Stroke |
| 400 Free |
| 16x50 Progressive Int.55"
pull |
| 800 Neg. Split |
| 16x50 Progressive Int.1'10"
kick |
| 2x400 R:2' |
| 1 Pace - 1 Max |
| 200 Easy |
| 4200 |
| |
| 400 Choice |
| 400 Stroke |
| 6x100 Pace Technique Int.1'45"
pull |
| 12x50 90% Int.45" pull |
| 12x50 Int.1'15" kick |
| 1 Free - 1 Stroke |
| 4x200 80% Int.2'40" |
| 800 Progressive |
| 200 Easy |
| 4400 |
| |
| 400 Stroke |
| 400 Free |
| 6x250 Int.4' |
| Descending 1 to 3 |
| 500 Choice kick |
| 50 Fast - 50 Easy kick |
| 4x400 Descending Int.6' |
| 200 Easy |
| 4600 |
| |
| 400 Free |
| 400 Choice |
| 16x75 R:20" |
| 25 Kick - 50 Pulling |
| 1 Hour Non-Stop |
| Swim as much distance as you can |
| 200 Easy |
| 2000 plus hour |
| |
| 400 Choice |
| 400 Free |
| 8x100 IM Int.1'45" |
| 800 Hyp.3-5/50 pull |
| 6 x ( 200 IM R:30" |
| 2x50 Stroke Int.1'15" ) |
| 200 Easy |
| 4400 |
| |
| 400 Choice |
| 400 Stroke |
| 4x150 Int.2'30" |
| 100 Freestyle - 50 Stroke |
| 800 Hyp.3-5/50 pull |
| 12x75 R:30" kick |
| 25 Easy - 25 Fast - 25 Easy
kick |
| 8x100 Int.2' |
| 1 Stroke - 1 Free |
| 200 Easy |
| 4400 |
| |
| 400 Choice |
| 400 Stroke |
| 6x250 Freestyle R:1' |
| Descending 1 to 3 |
| Use Paddles |
| 6x100 Stroke Fast R:1"
kick |
| 6 x ( 100 IM Int.1'45" |
| 4x25 Stroke Int.40" ) |
| 200 Easy |
| 4300 |
| |
| 400 Stroke |
| 400 Free |
| 400 IM R:1' |
| 600 Pulling 70% |
| 3x200 IM R:1' |
| 600 Kicking easy |
| 6x100 IM Int.1'45" |
| All IM distances are fast |
| 12x50 Sprint R:1 |
| 3 in each stroke |
| 200 Easy |
| 4400 |
| |
| 400 Free |
| 400 Choice |
| 12x75 R:30" kick |
| 50 Easy - 25 Max kick |
| 12x75 R:30" pull |
| 50 Easy - 25 Max pull |
| 5 x ( 100 Freestyle Pace |
| 100 Stroke 75% |
| 100 IM Max ) |
| Int.2' per 100 |
| 200 Easy |
| 4300 |
| |
| 400 Choice |
| 400 Free |
| 4x200 R:30" pull |
| Descending 1 to 4 |
| 400 Choice kick |
| 8x50 Fast Int.1'10" |
| 6 x ( 100 IM Int.1'45" |
| 2x50 Free Int.55" |
| 4x25 Max Int.40" ) |
| 200 Easy |
| 4400 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 600 Stroke Drills |
| 12x100 Pace 75% Int.1'30" |
| 4x100 Stroke R:20" kick |
| 12x25 Max Int.45" kick |
| 16x50 Max Int.2'15" |
| 200 easy |
| 4300 |
| |
| 400 Choice |
| 400 Free |
| 10x100 Int.1'30" |
| Descending 1 to 5 |
| 800 Hyp. 3-5/50 pull |
| 10x50 Int.1'05" kick |
| 25 easy - 25 fast kick |
| 8x100 Best Stroke Max |
| 2 minutes rest |
| 200 Easy |
| 4100 |
| |
| 400 Stroke |
| 400 Free |
| 5 x ( 100 progressive |
| 2x50 Fast ) pull |
| 4 x ( 200 IM R:1' |
| 2x100 Stroke 75% R:30" |
| 4x50 Fast R:1 )' |
| 200 Easy |
| 4400 |
| |
| 400 Free |
| 400 Choice |
| 1000 Neg.Split |
| 400 IM R:1' kick |
| 6x100 Choice Fast Int.2'15"
kick |
| 3 x (200 Good Technique R:30" |
| 8x25 Max Int.40" ) |
| 200 Easy |
| 4200 |
| |
| 400 Choice |
| 400 Free |
| 1000 Hyp.3-5/50 pull |
| 400 Choice kick |
| 8x50 Fast Int.1'10" kick |
| 8x200 Int.3' |
| Pace 80-85% |
| 200 Easy |
| 4400 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 12x100 75% Int.1'30" |
| 12x100 80% Int.1'25" |
| 12x100 85% Int.1'20" |
| 200 easy |
| 4600 |
| |
| 400 Choice |
| 400 Stroke |
| 5x100 IM R:30" kick |
| 4x400 Int.6' |
| Descending 1 to 4 |
| 8x150 w/paddles R:45" |
| Best Average |
| 200 Easy |
| 4400 |
| |
| 400 Stroke |
| 400 Free |
| 3 x ( 300 Technique |
| 3x100 80% R:20" |
| 300 Kick Choice |
| 6x50 90% Int.1' z0 |
| 200 Easy |
| 4600 |
| |
| |
| 400 Choice |
| 400 Free |
| 16x50 Pace Stroke Int.1'10" |
| 600 Hyp. 3-5/50 pull |
| 8x100 80% Stroke Int.2' |
| 400 Free easy pace R:30" |
| 200 Stroke Max R:2' |
| 2x100 Free easy R:30" |
| 4x50 Stroke Max Int.2' |
| 200 Easy |
| 4200 |
| |
| |
| |
| 400 Choice |
| 400 Free |
| 8x100 IM R:30" |
| 6x100 Freestyle Int.1'30" |
| 600 Hyp. 3-5/50 pull |
| 6x100 Stroke w/paddles R:20" |
| 4x200 IM Best Average R:1' |
| 200 Easy |
| 4200 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 600 Neg. Split R:1' pull |
| 3x200 Progressive Stroke Int.3'30"
pull |
| 6x100 Fast Int.1'45" pull |
| 400 Choice kick |
| 8x50 Fast Int.1'15" kick |
| 5x100 Free Int.1'30" |
| 10x50 Fast Int.50" |
| 200 easy |
| 4600 |
| |
| 400 Choice |
| 400 Stroke |
| 800 Stroke Drills |
| 8x100 Progressive R:30"
kick |
| 1 freestyle - 1 stroke |
| 400 Neg. Split R:1' |
| 2x200 Progressive R:1' |
| 4x100 85% Int.1'45" |
| 8x50 Max Int.1'15" |
| 200 Easy |
| 4200 |
| |
| 400 Stroke |
| 400 Free |
| 16x50 Pace Int.50" |
| 2x600 R:1 pull |
| 1 Progressive - 1 Max |
| 5 x ( 100 IM Int.1'45" |
| 2x50 Free Int.1' |
| 4x25 Stroke Fast |
| Int.30" ) |
| 200 Easy |
| 4500 |
| |
| 400 Free |
| 400 Choice |
| 12x50 Pace Int.1' |
| 12x50 Progressive Int.1'10"
kick |
| 12x50 80% Int.1' |
| 12x50 Technique Int.1' pull |
| 12x50 Max Int.1' |
| 200 Easy |
| 4000 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 4x200 Good tech R:30"
pull |
| 3 x ( 200 IM R:30" |
| 2x100 Stroke Int.1'30" |
| 4x50 Free Fast R:30" ) |
| 500 Choice kick |
| 16x25 Max Int.45" |
| 200 easy |
| 4500 |
| |
| 400 Choice |
| 400 Stroke |
| 12x75 Stroke Progressive R:30" |
| 8x150 R:30" |
| 50 Kick + 100 Pull |
| 16x50 Int.55" |
| 1 Easy - 1 Stroke Fast |
| 200 Easy |
| 4200 |
| |
| 400 Stroke |
| 400 Free |
| 400 Choice kick |
| 4x100 IM Progressive R:30"
kick |
| 8x50 Fast Int.1' kick |
| 10x100 Stroke Int.1'45"
pull |
| 5 x ( 100 Technique R:15" |
| 2x50 Fast Int.1' ) |
| 200 Easy |
| 4400 |
| |
| 400 Free |
| 400 Choice |
| 800 Hyp. 3-5/50 pull |
| 2x400 Progressive R:1' pull |
| 8 x ( 100 IM Int.1'45" |
| 100 Stroke Int.1'45" ) |
| 200 Easy |
| 4200 |
| |
| 400 Free |
| 4x100 IM R:20" |
| 10x150 Int.2'30" |
| 5 Easy - 5 Max |
| 800 Hyp.3-5/50 pull |
| 1200 Neg.Split |
| Fist half is 80% - Second half is Max |
| 200 easy |
| 4500 |
| |
| |
| 400 Free |
| 4x100 IM R:20" |
| 500 Choice kick |
| 12x50 Stroke Fast R:30"
kick |
| 16x50 Int.1'15" |
| 4 in each Stroke |
| 600 75% Good Technique pull |
| 6x150 Int.2'30" |
| 100 Free - 50 Stroke |
| 200 easy |
| 4400 |
| |
| |
| 400 Choice |
| 400 Free |
| 6x100 Tech Int.1'30" pull |
| 12x50 Pace Int.50" pull |
| 6x100 IM Int.1'45" |
| 12x50 Stroke Int.50" |
| 500 Choice kick |
| 10x50 Sprint Int.1'15" |
| 200 Easy |
| 4400 |
| |
| 400 Free |
| 400 Choice |
| 1200 Neg.Split 80% |
| 6x150 R:30" |
| 50 Kick - 100 Pull |
| 1200 Neg.Split 100% |
| 200 Easy |
| 4300 |
| |
| 400 Choice |
| 400 Stroke |
| 500 Choice kick |
| 5x100 75% Int.2'15" kick |
| 8x150 w/paddles R:45" |
| 3 x ( 200 Progressive R:30" |
| 2x100 Max Int.1'30" ) |
| 200 Easy |
| 4400 |