| 500 Choice |
| 500 Stroke |
| 12x75 Stroke |
| Progressive R:30" |
| 10x150 R:30" |
| 50 Kick + 100 Pull |
| 20x50 Int.50" |
| 1 Easy - 1 Stroke Fast |
| 200 Easy |
| 5200 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 1000 (50 drills - 50 Pace) |
| 8x100 75% Int.2' kick |
| 24x100 Best Average |
| 12 Int.1'30" |
| 12 Int.1'20" |
| 200 easy |
| 5400 |
| |
| 500 Choice |
| 500 Stroke |
| 2x800 75% R:1' |
| 500 Choice kick |
| 2x500 80% R:1' |
| 500 Hyp.3-5-7/50 pull |
| 2x400 >80% R:1' |
| 200 Easy |
| 5600 |
| |
| 500 Stroke |
| 500 Free |
| 6x100 Choice Int.2' kick |
| 12x50 Stroke Fast Int.1' kick |
| 4x (400 75% R:30" |
| 200 80% R:30" |
| 100 Max R:2 )' |
| 300 Hyp.3-5-7/50 pull |
| 200 Easy |
| 5600 |
| |
| 500 Free |
| 500 Choice |
| 1500 Neg.Split 80% |
| 8x150 R:30" |
| 50 Kick - 100 Pull |
| 1500 Neg.Split 100% |
| 200 Easy |
| 5400 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 800 Technique R:1' pull |
| 4x200 75% w/paddles Int.2'30"
pull |
| 8x100 Fast Stroke Int.1'30"
pull |
| 600 Choice kick |
| 10x50 Stroke Fast Int.1'30"
kick |
| 6x100 MAXIMUM SPEED |
| Interval is 5' - 100% for each 100 in
stroke |
| 200 easy |
| 5300 |
| |
| 500 Choice |
| 500 Stroke |
| 6x200 Free Pace Int.2'30" |
| 12x100 Stroke 75% Int.1'30" |
| 24x50 Stroke Fast Int.1' |
| 500 Good Technique |
| 5100 |
| |
| 500 Stroke |
| 500 Free |
| 4x200 Neg.Split R:30"
pull |
| 16x50 Fast Int.1' pull |
| 500 Choice kick |
| 5x100 Fast Stroke Int.2' kick |
| 6 x (150 Stroke Good Technique R:1' |
| 100 free 85% Int. 2' |
| 50 Stroke Maximum speed R:3 )' |
| 200 Easy |
| 5600 |
| |
| 500 Free |
| 500 Choice |
| 20x75 R:20" |
| 25 Kick - 50 Pulling |
| 1 Hour Non-Stop |
| Swim as much distance as you can |
| 200 Easy |
| 2700 plus hour |
| |
| 500 Choice |
| 500 Free |
| 7x100 Tech Int.1'20" pull |
| 16x50 Pace Int.40" pull |
| 8x100 IM Int.1'30" |
| 16x50 Stroke Int.40" |
| 600 Choice kick |
| 12x50 Sprint Int.1' |
| 200 Easy |
| 5600 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 20x50 Int.50" |
| 1 Free - 1 Stroke |
| 500 Choice kick |
| 20x25 Stroke Sprint Int.45"
kick |
| 12x100 Int.1'30" |
| 1 Free - 1 Stroke |
| 800 Hyp 3-5-7/50 pull |
| 200 easy |
| 5200 |
| |
| 500 Choice |
| 500 Stroke |
| 8x100 Progressive R:30"
kick |
| 5x200 Free Int.2'30: |
| 5x100 IM Int.1'30" |
| 10x50 Stroke Fast Int.45" |
| 6x100 Pace Int.1'20" pull |
| 16x50 Fast Int.50" |
| 200 Easy |
| 5400 |
| |
| 500 Stroke |
| 500 Free |
| 12x100 Pace Int.1'20"
pull |
| 20x50 stroke Int.50" pull |
| 500 Dolphin kick |
| 10x50 Best stroke Int.1' kick |
| 800 Neg. Split |
| 8x25 sprint Int.45" |
| 200 Easy |
| 5400 |
| |
| 500 Choice |
| 500 Free |
| 8x100 Pace Int.1'30" kick |
| 12x25 Dolphin Kick Int.45" |
| 1200 Hyp.3-5/50 w/paddles |
| 12x100 Int.1'45" 1 Free - 1 IM |
| 12x50 Stroke Max Int.1' |
| 200 Easy |
| 5300 |
| |
| 500 Choice |
| 500 Free |
| 3x600 R:45" pull |
| Descending 1 to 3 |
| 600 Choice kick |
| 5x400 Int.5'30" |
| Best Average |
| 200 Easy |
| 5600 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 15x100 Pace Int.1'20" |
| 1200 Hyp.3-5-7/50 pull |
| 15x100 85% Int.1'10" |
| 200 easy |
| 5400 |
| |
| 500 Choice |
| 500 Stroke |
| 600 Choice kick |
| 6x100 75% Int.2' kick |
| 10x150 w/paddles R:45" |
| 4 x |
| 4 x (200 Progressive R:30" |
| 2x100 Max Int.1'20" ) |
| 200 Easy |
| 5500 |
| |
| 500 Stroke |
| 500 Free |
| 1650 Neg.Split |
| 10x100 R:30" kick |
| 1 Free - 1 Stroke |
| 1650 Max --> Your best time |
| 200 Easy |
| 5500 |
| |
| 500 Free |
| 500 Choice |
| 500 progressive R:30"
pull |
| 2x250 75% R:30" pull |
| 500 Neg.Split R:30" pull |
| 5x100 80% R:20" pull |
| 16x50 Int.1' kick |
| 25 Fast - 25 Easy |
| 30x50 Best Average Int.40" |
| 200 Easy |
| 5500 |
| |
| 500 Choice |
| 500 Free |
| 12x50 Stroke Int.1' kick |
| 1200 70% R:1 |
| 1000 75% R:1 |
| 800 80% R:1 |
| 600 85% R:1 |
| 400 85% R:1 |
| 200 100% R:1 |
| 100 100% R:1 |
| 200 Easy |
| 6100 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 600 Neg. Split kick |
| 24x25 Max Stroke Int.1' kick |
| 20x50 Int.50" |
| (25 easy - 25 fast) |
| 1000 Hyp. 3-5-7/50 pull |
| 20x50 Fast Int.1' |
| 200 easy |
| 5400 |
| |
| 500 Choice |
| 500 Stroke |
| 4x800 R:1' |
| Descending - last one is 100% |
| 6x100 Dolphin Kick Int.2' |
| 16x50 Best Average Int.40" |
| 200 easy |
| 5800 |
| |
| 500 Stroke |
| 500 Free |
| 20x50 Progressive Int.50"
pull |
| 1000 Neg. Split |
| 20x50 Progressive Int.1' kick |
| 2x500 R:2' |
| 1 Pace - 1 Max |
| 200 Easy |
| 5200 |
| |
| 500 Free |
| 500 Choice |
| 10x250 Pace 75-80% Int.4' |
| 1000 Hyp.3-5-7/50 pull |
| 5x200 Best Average Int.4' |
| 200 Easy |
| 5700 |
| |
| 500 Choice |
| 500 Free |
| 10x100 IM Int. 1'45" |
| 800 Neg. Split pull |
| 16x50 Int. 1' (1 free - 1 stroke) |
| 500 Choice kick |
| 5x100 Dolphin kick R:45"
kick |
| 16x50 Stroke Fast Int.50" |
| 200 Easy |
| 5600 |
| |
| 500 Stroke |
| 500 Free |
| 600 Stroke drills |
| 10x150 R:45" |
| 100 pull - 50 kick |
| 1 easy - 1 fast |
| 6 x (100 IM R:20" |
| 100 Stroke Progressive R:20" |
| 100 free fast R:20" ) |
| 200 Easy |
| 5300 |
| |
| 500 Choice |
| 500 Stroke |
| 1000 Stroke Drills |
| 10x150 R:30" |
| 50 Stroke fast |
| 100 Free progressive |
| 600 (100 IM - 100 Stroke) kick |
| 1000 (100 Free easy - 100 Stroke Fast)
pull |
| 200 Easy |
| 5300 |
| |
| 500 Stroke |
| 500 Free |
| 7 x (200 Free R:1' |
| 2x100 Stroke Int.1'45" |
| 4x50 (1 in each stroke) Int. 1'
) |
| 200 Easy |
| 5400 |
| |
| 500 Free |
| 500 Choice |
| 1000 Hyp. 3-5-7/50 pull |
| 2x500 Progressive R:1' |
| 10 x (100 IM Int.1'30" |
| 100 Stroke Int.1'30" ) |
| 200 Easy |
| 5200 |
| |
| 500 Choice |
| 500 Free |
| 800 Stroke Drills |
| 12x100 Progressive Int.1'15"
pull |
| 800 Free Neg. Split R:30" |
| 4x200 Stroke Int. 2'30" |
| 8x100 Free Fast Int.1'30" |
| 200 Easy |
| 5600 |
| |
| 500 Choice |
| 500 Stroke |
| 10x100 choice R:30" kick |
| 16x50 w/paddles Int.45"
pull |
| 12x100 Pace Int.1'20" |
| 24x50 Best average Int.45" |
| 200 easy |
| 5400 |
| |
| 500 Choice |
| 500 Stroke |
| 8x200 Descending Int.2'30"
pull |
| 500 Choice kick |
| 10x50 Progressive Int.1' kick |
| 4 x (200 Progressive R:20" |
| 2x100 Neg. Split Int.1'20" |
| 4x25 Fast Int.45" ) |
| 200 Easy |
| 5800 |
| |
| 500 Stroke |
| 500 Free |
| 20x50 Progressive Int.40" |
| 20x50 Neg. Split Int.1' kick |
| 20x50 Hyp.7 Int.40" pull |
| 20x50 Fast Stroke Int.40" |
| 200 Easy |
| 5200 |
| |
| 500 Free |
| 500 Choice |
| 800 Neg. Split R:30" pull |
| 8x100 Stroke Int.1'30"
pull |
| 16x50 Pace Int.40" pull |
| 2 x (300 Stroke Easy Int.4' |
| 8x25 Stroke Fast Int.45" |
| 300 Free Easy Int.4' |
| 8x25 Free Fast Int.45" ) |
| 200 Easy |
| 5600 |
| |
| 500 Choice |
| 500 Free |
| 800 Stroke Drills |
| 5x200 w/paddles Int.2'30" |
| 500 Choice kick |
| 3x100 Int.2' Stroke kick |
| 5x200 Free Int.2'30" |
| 5x100 Fast Int.1'15" |
| 200 Easy |
| 5500 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 15x100 Free 80% Int.1'20" |
| 800 Hyp 3-5-7/50 pull |
| 18x100 over 80% Int.1'15" |
| 200 easy |
| 5300 |
| |
| 500 Free |
| 500 Choice |
| 12x50 Stroke Int.1' kick |
| 12x25 Max Int.1' kick |
| 1200 Neg. Split with paddles |
| 500 Progressive R:1' |
| 5x100 85% Int.1'15" |
| 500 Progressive R:1' |
| 10x50 Fast Int.1' |
| 200 Easy |
| 5300 |
| |
| 500 Stroke |
| 500 Free |
| 1200 Hyp 3-5/50 pull |
| 500 75% Free R:1' |
| 2x250 Fast R:30" |
| 500 75% Free R:1' |
| 5x100 Fast R:20" |
| 500 75% Free R:1' |
| 10x50 Fast Int.40" |
| 200 Easy |
| 5400 |
| |
| 500 Free |
| 500 Choice |
| 20x50 Stroke Int.1' kick |
| 2x1500 R:5' |
| 1st Negative 2nd best you can swim. |
| 200 Easy |
| 5200 |
| |
| 500 Choice |
| 500 Free |
| 10x100 IM Int.1'45" |
| 1200 Hyp.3-5-7/50 pull |
| 4 x ( 200 IM Int.3' |
| 2x100 Freestyle Int.1'30" |
| 4x25 Stroke Fast Int.30"
) |
| 200 Easy |
| 5400 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 5x200 Int.2'30" pull |
| Descending 1 to 5 |
| 2x400 IM R:1' |
| 4x200 Stroke Int.3'30" |
| 8x100 IM Int.2' |
| 16x50 Stroke Fast Int.1' |
| 8x25 Max Int.45" |
| Choice of Stroke |
| 200 easy |
| 5600 |
| |
| 500 Choice |
| 500 Stroke |
| 500 Choice kick |
| 1000 Neg.Split w/paddles |
| 15x100 Int.2' |
| 1 IM - 1 Stroke |
| 15x100 Freestyle Int.1'30" |
| Best Average |
| 200 easy |
| 5700 |
| |
| 500 Stroke |
| 500 Free |
| 10 x (100 IM Fast Int.1'30" |
| 100 Kick Easy Int.2' |
| 100 Stroke Fast Int.1'30" |
| 100 Freestyle Technique R:1' ) |
| 200 Easy |
| 5200 |
| |
| 500 Free |
| 500 Choice |
| 16x50 Pace Int.45" pull |
| 6x300 R:1 |
| 50 Stroke - 50 Free- 100 Stroke -
100 Free |
| One 300 Stroke fast - One 300 Free
fast |
| 8 x4x50 Int.1' |
| 1 50 in each stroke |
| 200 Easy |
| 5400 |
| |
| 500 Free |
| 500 Choice |
| 12x100 descending R:20" |
| 500 Choice kick |
| 8x25 Maximum speed Int.1' kick |
| 800 Hyp 3-5-7/50 |
| 8x100 80% Int.2' |
| 1 Stroke - 1 Free |
| 12x50 Fast Int.50" |
| 1 Stroke - 1 Free |
| 200 Easy |
| 5600 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 600 Neg.Split R:1' |
| 12x50 Fast Int.1' |
| 600 Pace 80% R:1' |
| 24x25 Max Int.30" |
| 1200 Good Technique pull |
| 16x25 Butterfly Fast Int.1' |
| 200 easy |
| 5200 |
| |
| 500 Choice |
| 500 Stroke |
| 20x50 75% Int.45" pull |
| 500 Choice kick |
| 10x50 Fast Stroke Int.1' kick |
| 500 Pulling Technique |
| 10x50 Max Int.1'30" |
| 500 Technique |
| 10x50 Max Int.1'30" |
| 200 easy |
| 5200 |
| |
| 500 Stroke |
| 500 Free |
| 1000 Stroke Drills |
| 5 x (200 Progressive R:1' |
| 2x50 Fast Int.1' |
| 2x100 IM Easy Int.2' |
| 4x25 Max Int.30" ) |
| 200 Easy |
| 5200 |
| |
| 500 Free |
| 500 Choice |
| 5x200 Int.2'30" Descending 1 to 5 |
| 10x100 Pace 80% Int.1'10" |
| 20x50 Int.45" Best Average |
| 8x150 R:30" |
| Each 150 is as follow: |
| 50 Kick - 100 Pull |
| 1st 50 easy - 100 fast |
| 2nd 50 Fast - 100 Easy |
| 200 Easy |
| 5400 |
| |
| 500 Choice |
| 500 Free |
| 500 Choice kick |
| 500 Stroke 80% kick |
| 5x200 Int.2'30" pull |
| Descending 1 to 5 |
| 20x100 Int.1'20" |
| Best Average |
| 200 Easy |
| 5200 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 12x150 Int.2' |
| 6 Easy - 6 Max |
| 1000 Hyp.3-5-7/50 pull |
| 1500 Neg.Split |
| Fist half is 80% - Second half is Max |
| 200 easy |
| 5500 |
| |
| 500 Choice |
| 500 Stroke |
| 8x100 Pace Technique Int.1'30"
pull |
| 16x50 90% Int.40" pull |
| 16x50 Int.1' kick |
| 1 Free - 1 Stroke |
| 5x200 80% Int.2'20" |
| 1000 Progressive |
| 200 easy |
| 5600 |
| |
| 500 Stroke |
| 500 Free |
| 8x250 Int.3'15" |
| Descending 1 to 4 |
| 600 Choice kick |
| 50 Fast - 50 Easy |
| 5x400 Descending Int.5' |
| 200 Easy |
| 5800 |
| |
| 500 Choice |
| 500 Free |
| 6x200 Descending Int.4' pull |
| 500 Choice kick |
| 5x100 Stroke Int.2' kick |
| 2x1000 R:1' |
| 1 Neg.Split - 1 Max |
| 200 Easy |
| 5400 |
| |
| 500 Choice |
| 500 Free |
| 10x100 IM Int.1'30" |
| 1000 Hyp.3-5-7/50 pull |
| 8 x (200 IM R:30" |
| 2x50 Stroke Int.1' ) |
| 200 Easy |
| 5600 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 600 Choice kick |
| 16x50 Stroke Fast R:30"
kick |
| 20x50 Int.1' |
| 5 in each Stroke |
| 800 75% Technique pull |
| 8x150 Int.2' |
| 100 Free - 50 Stroke |
| 200 easy |
| 5400 |
| |
| 500 Choice |
| 500 Stroke |
| 8x250 Freestyle R:1' pull |
| Descending 1 to 4 |
| Use Paddles |
| 8x100 Stroke Fast R:1"
kick |
| 8 x ( 100 IM Int.1'30" |
| 4x25 Stroke Int.30" ) |
| 200 Easy |
| 5600 |
| |
| 500 Stroke |
| 500 Free |
| 400 IM R:1' |
| 800 Pulling 70% |
| 4x200 IM R:1' |
| 800 Kicking easy |
| 8x100 IM Int.1'30" |
| All IM distances are fast |
| 16x50 Sprint R:1 |
| 4 in each stroke |
| 200 Easy |
| 5600 |
| |
| 500 Free |
| 500 Choice |
| 16x75 R:30" kick |
| 50 Easy - 25 Max kick |
| 16x75 R:30" pull |
| 50 Easy - 25 Max pull |
| 6 x (100 Freestyle Pace |
| 100 Stroke 75% |
| 100 IM Max ) |
| Int.1'45" per 100 |
| 200 Easy |
| 5400 |
| |
| 500 Choice |
| 500 Free |
| 5x200 R:30" pull |
| Descending 1 to 5 |
| 500 Choice kick |
| 10x50 Fast Int.1' kick |
| 8 x (100 IM Int.1'30" |
| 2x50 Free Int.50" |
| 4x25 Max Int.30" ) |
| 200 Easy |
| 5600 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 4x300 Int.4'30" Descending
pull |
| 15x100 Pace 75% |
| Int.1'20" |
| 600 Choice kick |
| 12x100 Pace 85% Int.1'10" |
| 200 easy |
| 5700 |
| |
| 500 Choice |
| 500 Stroke |
| 4x150 Int.2' |
| 100 Freestyle - 50 Stroke |
| 1000 Hyp.3-5/50 pull |
| 16x75 R:30" kick |
| 25 Easy - 25 Fast - 25 Easy |
| 10x100 Int.1'45" |
| 1 Stroke - 1 Free |
| 200 Easy |
| 5600 |
| |
| 500 Stroke |
| 500 Free |
| 6 x (100 Progressive |
| 2x50 Fast ) pull |
| 5 x (200 IM R:1' |
| 2x100 Stroke 75% R:30" |
| 4x50 Fast R:1' ) |
| 200 Easy |
| 5400 |
| |
| 500 Free |
| 500 Choice |
| 1200 Neg.Split |
| 400 IM R:1' kick |
| 8x100 Choice Fast Int.2' kick |
| 4 x (200 Good Technique R:30" |
| 8x25 Max Int.30" ) kick |
| 200 Easy |
| 5200 |
| |
| 500 Choice |
| 500 Free |
| 1200 Hyp.3-5-7/50 pull |
| 500 Choice kick |
| 10x50 Fast Int.1' kick |
| 10x200 Int.2'30" |
| Pace 80-85% |
| 200 Easy |
| 5400 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 15x100 75% Int.1'20" |
| 15x100 80% Int.1'15" |
| 15x100 85% Int.1'10" |
| 200 easy |
| 5700 |
| |
| 500 Free |
| 500 Choice |
| 600 Hyp. 3-5-7/50 pull |
| 600 Stroke Drills pull |
| 6x100 80% Stroke Int.1'30"
pull |
| 12x50 Int.1' kick |
| 8x100 Good Pace Int.1'30" |
| 16x50 Stroke Fast Int.1' |
| 200 Easy |
| 5200 |
| |
| 500 Stroke |
| 500 Free |
| 300 Technique |
| 4 x (3x100 80% R:20" |
| 300 Kick Choice |
| 6x50 90% Int.1' ) |
| 200 Easy |
| 6000 |
| |
| 500 Free |
| 500 Choice |
| 5x200 Progressive Int.2'30"
pull |
| 20x50 Int.1' kick |
| 2 Easy - 2 Fast kick |
| 2000 Neg.Split |
| 200 Easy |
| 5200 |
| |
| 500 Choice |
| 500 Free |
| 10x100 IM R:30" |
| 8x100 Freestyle Int.1'15" |
| 800 Hyp. 3-5-7/50 pull |
| 8x100 Stroke w/paddles R:20" |
| 5x200 IM Best Average R:1' |
| 200 Easy |
| 5600 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 800 Neg. Split R:1' pull |
| 4x200 Progressive Stroke Int.3'
pull |
| 8x100 Fast Int.1'30" pull |
| 500 Choice kick |
| 10x50 Fast Int.1' kick |
| 6x100 Free Int.1'15" |
| 12x50 Fast Int.45" |
| 200 easy |
| 5400 |
| |
| 500 Choice |
| 500 Stroke |
| 1000 Stroke Drills |
| 10x100 Progressive R:30"
kick |
| 1 freestyle - 1 stroke |
| 500 Neg. Split R:1' |
| 2x250 Progressive R:1' |
| 5x100 85% Int.1'30" |
| 10x50 Max Int.1' |
| 200 Easy |
| 5200 |
| |
| 500 Stroke |
| 500 Free |
| 20x50 Pace Int.40" |
| 2x800 R:1 pull |
| 1 Progressive - 1 Max |
| 6 x (100 IM Int.1'30" |
| 2x50 Free Int.1' |
| 4x25 Stroke Fast ) |
| Int.30" |
| 200 Easy |
| 5600 |
| |
| 500 Choice |
| 500 Free |
| 20x50 Pace Stroke Int.1' |
| 800 Hyp. 3-5-7/50 pull |
| 10x100 80% Stroke Int.1'45"
pull |
| 400 Free easy pace R:30" |
| 200 Stroke Max R:2' |
| 4x100 Free easy R:30" |
| 6x50 Stroke Max Int.2' |
| 200 Easy |
| 5300 |
| |
| 500 Choice |
| 500 Free |
| 12x100 Int.1'15" |
| Descending 1 to 4 |
| 1000 Hyp. 3-5-7/50 pull |
| 16x50 Int.1' kick |
| 25 easy - 25 fast |
| 10x100 Best Stroke Max |
| 2 minutes rest |
| 200 Easy |
| 5200 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 5x200 technique R:30"
pull |
| 4 x (200 IM R:30" |
| 2x100 Stroke Int.1'20" |
| 4x50 Free Fast R:30" ) |
| 600 Choice |
| 16x25 Max Int.45" |
| 200 easy |
| 5600 |
| |
| 500 Stroke |
| 500 Free |
| 500 Choice kick |
| 5x100 IM Progressive R:30" |
| 10x50 Fast Int.1' |
| 12x100 Stroke Int.1'30"
pull |
| 6 x (100 Technique R:15" |
| 2x50 Fast Int.1' ) |
| 200 Easy |
| 5400 |
| |
| 500 Free |
| 500 Choice |
| 800 Hyp.3-5-7/50 pull |
| 800 Progressive Technique pull |
| 16x50 80% Int.50" kick |
| 10x50 choice Max Int.1' pull |
| 400 IM R:1' |
| 8x100 Stroke Int.1'30" |
| 16x50 Max Int.1' |
| 200 Easy |
| 5300 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 500 Progressive kick |
| 5x100 Fast choice Int.2' kick |
| 600 Good Technique with paddles |
| 12x50 Stroke Int.1' pull |
| 20x100 Int.1'20" |
| Descending 1 to 4 |
| 200 easy |
| 5400 |
| |
| 500 Choice |
| 500 Stroke |
| 5x200 Free Pace Int.2'30" |
| 16x50 Stroke progressive Int.1'
kick |
| 8x150 (100 free easy - 50 stroke fast)
R:45" pull |
| 8x100 80% Int.1'20" |
| 12x50 Fast Int.1' |
| 200 easy |
| 5400 |
| |
| 500 Free |
| 5x100 IM R:20" |
| 800 Stroke Drills |
| 16x100 Pace 75% Int.1'15" |
| 5x100 Stroke R:20" kick |
| 12x25 Max Int.45" kick |
| 20x50 Max Int.2' |
| 200 easy |
| 5400 |
| |
| 500 Choice |
| 500 Stroke |
| 6x100 IM R:30" kick |
| 5x400 Int.5' |
| Descending 1 to 5 |
| 10x150 w/paddles R:45" |
| Best Average |
| 200 Easy |
| 5600 |
| |
| 500 Free |
| 500 Choice |
| 16x50 Pace Int.50" |
| 16x50 Progressive Int.1' kick |
| 16x50 80% Int.50" |
| 16x50 Technique Int.50"
pull |
| 16x50 Max Int.50" |
| 200 Easy |
| 5200 |
| |