Wed/thurs 29th/30th

WU:
4x100m
swim, kick, pull, swim

Drill Set:
4x150m :20 sec
50 one arm, 50 swim, 25 6kick layout, 25swim

Main Set:
10x50m- as every third one fast :10 sec rest
1min rest
8x50m- every second one fast: 15 sec
1min rest
6x50m- every one fast :20 sec rest

C/D; 200 pull, 100 swim

Mon/Tues 27th/28th

WU:
400swim
8x50 drill/swim
4 armpit touch/4 Fingertip

IM Set:
8x50m :15sec
odd: fly/back
even: breast free

main set:
300 pull: 30sec
3x100 swim descend 1-3 on 20 sec
200 pull: 20 sec
2x100 swim: descend : 20 sec
100 pull 15 sec
100 fast

CD:
200 swim easy

Sat . April 25th

WU:
300 swim
200 pull
100 fist

Kick Set:
3x150 on 15 sec
50side kick, 50 swim, 50 back kick

Main set:
1300m broken

- all set as one interval easy, one fast
8x25m :10 sec
5x50m :15sec
4x100m :20sec
2x200m :30sec

CD: 100 pull, 100swim

Thursday/Friday 23th/24th

WU:
400 SKPS
4x25 build to fast

Main Set:
2x1000m broken
1. 100 fast :20 sec rest
200 neg split : 30 sec rest
300 pull-build :30 sec rest
400 Fast

1min

2. 400pull- neg split :30 sec rest
300 fast- :30 sec
200- neg split :30 sec
100 fast

C/D; 100-200m easy

Tuesday/Wednesday 21st/22nd

WU:
5x100m
swim, kick, pull, swim, fist

Stroke Set:
8x75m
odd 25back kick, 25swim, 25 back kick
even 25 fast, 25 DPS, 25 fast

Main Set:
3x400m
1. 4x25m DPS/Fast :10sec
100IM
4x25 same as above
100 pull neg split
2. 4x50swim descend :15sec
200 pull- build recover

3. same as #1

C/D: 100-200m easy

Saturday/Monday, 18th, 20th

W/U:
5x100
swim, kick, pull, swim, fist

Stroke Set:
1. 4x75 as 25fly/25back/25breast :15sec
2. 4x75 swim as 25DPS/25fast/25recover swim 15sec
3. 4x75 pull :15sec
4. 4x75 swim descend 1-4 :15sec

Main Set:
4x200m :30 sec between each interval
1 100m-6kicklayout/100m-swim
2. swim- neg split
3. pull- neg split
4. cooldown- choice

Thursday/Friday , 16th/17th

W/U:
4x100
swim, kick, pull, swim

Drill Set:
6x50m :15 sec rest
odd- 6 kick layout
even- armpit

25m drill/25m swim

Main Set:
Do this set twice with 1min rest in between
-every second interval is fast, the other should be very easy/recover
-200 is fast

8x25 :10sec rest
4x50 :15sec
2x100 :20sec
200swim- fast

cooldown: 100 pull, 4x50 no free