Program 1
200 Warm Up
6 x 100 1 Drill
1 Kick
1 IM
15RI
Main Set
4 x 800m 1 & 3 descend 200’s within 800m
2 Pull full gear steady pace
4 Swim strong pace timed
30RI
12 x 50m 1 Drill
1 Distance Per Stroke DPS
1 Sprint
1 25 Fly/25 Free
15RI
200m Warm Down
Total: 4,800m
Program 2:
300 Warm Up
200 IM
200 Kick
Main Set
1000 Steady 30RI
4 x 50m Drill 10RI
800 Steady to Mod Hard Pull 30RI
4 x 50m Bands Only 10RI
600 Mod Hard 30RI
4 x 50m Drill 10RI
400 Hard 30RI
4 x 50m Bands Only 10RI
100 easy
4 x 25m sprints 30RI
200 Warm down
Total 4,700
Program 3
8 x 100 1 Free
1 Drill
1 Kick
1 Pull
800m Loco Swim continuous – Pull
25 Steady – 25 Mod Hard
50 Steady – 50 Mod Hard
75 Steady – 75 Mod Hard
100 Steady – 100 Mod Hard
75 Steady – 75 Mod Hard
50 Steady – 50 Mod Hard
25 Steady – 25 Mod Hard
Main Set
6 x 400 Descend 1-3, 4-6 30 Sec RI
100 Easy
800m every 4th Length Fly
200 Warm Down
Total 5,100
Program 4:
400 Warm Up
3 x 100 IM
4 x 50 Build Ups on 60
Main Set
3 x 1000m 1 –ive split
1 Hard
1 Pull full gear steady
1:30RI
100 Easy
8 x 50 1 - 25 Easy / 25 Fast
1 – 25 Fast / 25 Easy
1 – Build Up
1 – Fast
All on 20 Rest
200 Warm Down
Total 4,600
Program 5:
300 Warm Up
16 x 50 10 Sec Rest
4 Drill
4 Kick
4 IM
4 Drill
Main Set
2 x 1500m 1 Free Steady 60 sec Rest
1 Pull Mod Hard
100 Easy
15 Rest
200 Warm Down
Total 5,000m
Program 6:
200 Warm Up
200 IM
1000 Pull Full Gear steady
8 x 50 25 Drill – 25 Kick
Main Set
6 x 500m 1-3 Descend
4 Descent 100’s within 500m
5 Steady every 4th length Fly
6 Paddles Only Mod Hard
30RI
200 Warm Down
Total 5,000m
Program 7:
200 Warm Up
4 x 75 25 Kick – 25 Drill – 25 Free
200 IM
Main Set
6 x (500 Free Steady 30 Rest then 4 x 25 Sprints on 30 Sec)
100 Easy
3 x 100 Kick
4 x 50 Fly
200 Warm Down
Total 5,000
Program 8:
4 x 200 1 Swim
1 Drill
1 IM
1 Kick
3 x 1500m 1 Free Steady
1 Broken at 750m take 15 Rest Mod Hard
1 Broken every 500m 10 Rest Hard Pull
2min RI
200 Warm Down
Total 5,500m
