200 free
6x50 I.M no free 10"/15" rest
( 2+2+2)
200 backstroke
6x50 stroke (25 kick/25build) 15"/20" rest
6x100+ fins
25 underwater/25 free 3-1/25 back dolfin kick/ 25 easy 30" rest btw
3x15m +resistant band
Main set ( stroke)x3
•3x50 free @1'
1-> build up
2 -> +4" p.b
3-> +2" pb
If is ( breast or fly @ 1:10")and 2nd +6"
•150 drill stroke( again breast and fly 25 drill/25free easy)
•100 easy
4x200 free + snorkel (slow)
Focus on rotation, +deep catch, smooth kick
200 cool
400 free
6x100 I.M ( 1 drill/1pace)20" rest
400 kick stroke
4x300 (100stroke-200free) 30" rest
12x50 stroke 15/20" rest
1-> 25drill/25 build
2-> 25drill/25swim
1x1000 free +fins+ snorkel(if is no snorkel, 3-1 breath)
6x50 fly 25 bdk/ 25 swim
15" rest
100 cool
400 choice
6x100 free @ 1:40" + fins swim 1:15"
400 ( 50 sculling - 150 free+ dolfin kick)
4x100 ( 25 max/50 easy/25 max) 30-40" rest
4x15m stroke fast speed + pad+ parachute(if is no
parashute pull in the end of legs)
150 drill stroke + 50 swim
4x15m max speed + resistant band+ pad(from push off)
4x100 backstroke focus rotation
3x100 free focus deep catch
2x100 stroke long Arms
100 cooldown
400 free
8x50 scull /swim 10" rest
8x50 kick fast/ easy@ 1:10"+ fins
3x200 free +pull+ pad @ 3:30" 3-1 breath
12x50 stroke @1:10"
1 build up
2 free swim
1 pace + 4"
400 drill+ fins
4x50 stroke @1:20"
2+ 8"P.B, 1 + 6", 1+4"
5' rest
2x50 stroke
First 50 from dive +4" p.b
10" rest 2nd max
200 cool
200 free
6x50 I.M no free 10"/15" rest
( 2+2+2)
200 backstroke
6x50 stroke (25 kick/25build) 15"/20" rest
6x100+ fins
25 underwater/25 free 3-1/25 back dolfin kick/ 25 easy
30" rest btw
3x15m +resistant band
Main set ( stroke)x3( Lzr)
•2x50 stroke 10" rest
1st from dive +4"/5" from p.b - 2nd all out( target+2")
•Between sets
50 backstroke-100 drill-50 free easy
Sub set
4x200 free +snorkel(or 3-1)
Focus on rotation,deep catch, smooth kick
200 cool
4x200 ne fund me fins
200 free/200 back/100 free
6x50 stroke 25 drill/25 build
5x100 50back/50 swim +fins @ 1:50"
Setx 3
100 back +15" @ 1:45"
50 easy @ 1:10"
50 back 35" @55"
100 easy @ 4'
2x100 back kick
2x100 back dolfin kick + fins
8x100 free + fins 3-1 breath @ 1:45" swim 1:20"
600 backstroke +pull focus rotation
400 choice
6x100 free @ 1:30" + fins swim 1:10"/11"
400 ( 50 sculling - 150 free+ dolfin kick)
4x100 kick( 25 max/50 easy/25 max) 30-40" rest
4x15m stroke fast speed + pad+ parachute(if is no
parashute pull in the end of legs)
150 drill stroke + 50 swim
400 free+ fins(25underwater/25 (3-1breath/25
back/25free)
4x15m max speed + resistant band+ pad(from push off)
4x100 backstroke focus rotation
3x100 free focus deep catch
2x100 stroke long Arms
100 cooldown
200 free
6x50 I.M no free 10"/15" rest
( 2+2+2)
200 backstroke
6x50 stroke (25 kick/25build) 15"/20" rest
6x100+ fins
25 underwater/25 free 3-1/25 back dolfin kick/ 25 easy 30"
rest btw
3x15m +resistant band
Main set ( stroke)( Lzr)
•2x50 stroke 10" rest
1st from dive +4"/5" from p.b - 2nd all out( target+2")
400 + fins 25back kick easy/25 back/50free( relax)
5' more rest
1x50 All out
400 +fins 25kick back/25back/50free (relax)
3' more rest
1x50 All out
Sub set
4x200 free +snorkel(or 3-1)
Focus on rotation,deep catch, smooth kick
200 cool
400 choice
6x100 free @ 1:40" + fins swim 1:20"
400 ( 50 sculling - 150 free+ dolfin kick)
6x100 kick ( 25 max/50 easy/25 max) 30-40" rest
Repeat x3
•300 free+ fins @ 5'
•1x100 stroke+ fins @2'(swim +10" p.b)
•100 stoke (75drill-25 swim) @ 3'
1x600+ pad+ fins + snorkel focus deep catch+rotation
1x400 free+ snorkel +fins
Progress (each 100 faster)
4x100 backstroke focus rotation
3x100 free focus deep catch
2x100 stroke long Arms
100 cooldown
400 choice
4x100 free (3-5-7-9breath) @ 1:50"
4x200 (50 kick/50 swim/50drill/ 50 swim)
8x50 free + fins + pad
Last 10m max+ no breath @ 1:10"
6 vertikal dolfin kick
Set x2 (from a Dive)
1x15m no breath @ 2'
1x25m bo breath @2'
1x50 all out
50 easy
200 swim cooldown btw @7'/ min rest
2nd set
10 vertical dolfin kick + fins
4x25 all out from a dive
Take long rest
300 cool
