Warm up Set-
1 x 200 easy free/back fins
1 x 200 free snorkel

8 x 25 as 25 scull 25 swim pull buoy 10 sec rest interval
8 x 25 as 25 kick 25 swim 10 sec rest interval

Main Set-
3 x 300 free build 45 sec rest interval
3 x 200 free fins & paddles 30 sec rest interval

1 x 100 kick easy

Sprint Set-
4 x 25 sprints hypoxic 2 breaths per 25 15 sec rest interval

Warm down Set-
1 x 100 easy

Warm up Set-
1 x 500 easy fins & snorkel
1 x 100 kick fins
1 x 100 drill- 25 left 25 right arm fins
1 x 200 pull- pull buoy

Main Set-
1 x 400 free build last 100 1 min rest
4 x 100 free as 25 steady 50 hard 25 easy 20 sec rest
16 x 25 free paddles hard 10 sec rest

1 x 100 easy kick

Warm down Set-
1 x 300 easy

Warm up Set-
1 x 200 easy fins
1 x 100 kick fins & snorkel
1 x 100 pull- pull buoy

Drill Set-
12 x 25 as 25 kick 25 catch-up 25 swim no fins 10 sec rest interval

Main Set-
16 x 50 free hard 10 sec rest interval
1 x 100 kick

Secondary Set-
2 rounds of:
1 x 25
1 x 50
1 x 75
1 x 100
1 x 125
1 x 125
1 x 100
1 x 75
1 x 50
1 x 25
(Pull- pullbuoy & paddles 15 sec rest interval)

Warm down Set-
1 x 100 easy choice

3 200m

Warm up Set-
1 x 400 SKPS
6 x 50 as 25 drill 25 swim fins

Main Set-
8 x 75 free as 50 steady 25 hard 20 sec rest
1 x 200 pull steady
6 x 75 free as 50 steady 25 hard 20 sec rest
1 x 150 pull

1 x 100 kick easy

Secondary Set-
4 x 75 free fins & paddles fast 20 sec rest

Sprint Set-
4 x 25 sprints paddles 10 sec rest

Warm down Set-
1 x 400 easy pull buoy & snorkel

Warm up Set-
1 x 400 easy fins & snorkel

Drill Set-
2 x 200 drill as 50 kick 50 as 25 left 25 right arm fins

Main Set-
4 rounds of:
3 x 100 free build 1-3 20 sec rest
1 x 50 kick easy

Sprint Set-
16 x 25 as 3 free fast 1 back easy 15 sec rest

Warm up Set-
1 x 300 free/back fins as 75 free 25 back
1 x 200 as 50 left 25 scull 50 right 25 scull 50 catch-up fins

Main Set-
20 x 50 free hard @ 1:00
10 x 50 free pull breathing 3/5 or 2/4 @ 1:00
1 x 100 easy kick

Secondary Set-
10 x 50 free snorkel steady good stroke @ 1:00
4 x 25 sprints @ 40 sec

Warm down Set-
1 x 300 easy

Warm up Set-
1 x 400 easy fins

Pull Set-
1 x 100
1 x 200
1 x 300
1 x 200
1 x 100
(Pull buoy only, 15 sec rest interval)

1 x 100 kick easy

3 rounds of:
2 x 100 free hard 15 sec rest
1 x 100 free easy 15 sec rest
1 x 50 kick

Sprint Set-
10 x 25 as odds steady evens sprint 15 sec rest interval

Warm down Set-
1 x 400 easy choice