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Sunday August 20 2017 

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since September 3, 2012


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Training schedules



These one-hour sessions are based on distances of 2,900-3,100m for the advanced schedule and about 2,200m-2,400m for the intermediate schedule.

 

Week 01 Advanced Intermediate   pyramid 100 - 400/500 free
Week 02-1 Advanced Intermediate   200s free, IM and back
Week 02-2 Advanced Intermediate   100s mish-mash, long pull set
Week 03-1 Advanced Intermediate   150s all strokes and some drills
Week 04-1 Advanced Intermediate   300s descending to 50s free
Week 04-2 Advanced Intermediate   400s free and pull
Week 05-1 Advanced Intermediate   100s all strokes
Week 05-2 Advanced Intermediate   200s choice
Week 06-1 Advanced Intermediate   100s, 75s, 50s all strokes
Week 06-2 Advanced Intermediate   300s as 150 stroke/150 free
Week 07-1 Advanced Intermediate   200s and 100s free and pulling
Week 07-2 Advanced Intermediate   100s, 50s, 25s free or stroke
Week 08-1 Advanced Intermediate   100s, 50s, 25s free or stroke
Week 08-2 Advanced Intermediate   150s, 100s, 50s free using heart rate
Week 09-1 Advanced Intermediate   200s using heart rate
Week 09-2 Advanced Intermediate   All strokes, mixed distances
Week 10-1 Advanced Intermediate   pyramids 50-200 medley
Week 10-2 Advanced Intermediate   100s mixed strokes, 200s free
Week 11-1 Advanced Intermediate   150s free
Week 11-2 Advanced Intermediate   200s free, 100s IM, 50s choice
Week 12-1 Advanced Intermediate   pyramid based on 250m free, and free pull and kick
Week 12-2 Advanced Intermediate   50s free and choice
Week 13-1 Advanced Intermediate   mixed distances and strokes
Week 13-2 Advanced Intermediate   200s medley
Week 14-1 Advanced Intermediate   150s free
Week 15-2 Advanced Intermediate   150s free, 100s IM
Week 16-1 Advanced Intermediate   pulling and IM
Week 18-1 Advanced Intermediate   100s free and IM
Week 19-1 Advanced Intermediate   100s free with reducing rest intervals
Week 20-1 Advanced Intermediate   150s IM
Week 20-2 Advanced Intermediate   100s - 25s mixed strokes
Week 21-1 Advanced Intermediate   100s and 50s mixed strokes (race preparation)
Week 21-2 Advanced Intermediate   Mix of distances and strokes
Week 22-2 Advanced Intermediate   Mix of distances, all free
Week 23-1 Advanced Intermediate   Mix of strokes and free
Week 23-2 Advanced Intermediate   Mix of strokes and free
Week 24-1 Advanced Intermediate   50s free at very hard pace
Week 24-2 Advanced Intermediate   Free and pull, 100s and 400s
Week 25-1 Advanced Intermediate   Kick, drills and pulling in free and strokes
Week 25-2 Advanced Intermediate   free 100s and 50s, plus 400s pull
Week 26-1 Advanced Intermediate   75s, 50s and 25s sprints free
Week 26-2 Advanced Intermediate   200s free and pull and 100s IM
Week 27-1 Advanced Intermediate   100s IM, 50s free, 25s choice
Week 27-2 Advanced Intermediate   200s free and 400s pull
Week 28-1 Advanced Intermediate   200s and 100s free and IM
Week 28-2 Advanced Intermediate   100s, 50s, 25s free
Week 29-1 Advanced Intermediate   25s, 50s, 100s free increasing pace
Week 29-2 Advanced Intermediate   50s mixed strokes
Week 30-1 Advanced Intermediate   100s free, 25s choice, 50s mixed strokes
Week 30-2 Advanced Intermediate   400s and 200s free
Week 31-1 Advanced Intermediate   150s free, 400 and 200s pull
Week 31-2 Advanced Intermediate   100s mixed strokes
Week 32-1 Advanced Intermediate   400s and 100s free
Week 32-2 Advanced Intermediate   100s free and IM
Week 33-1 Advanced Intermediate   400s, 300s 100s free
Week 33-2 Advanced Intermediate   mixed distances and paces
Week 34-1 Advanced Intermediate   descending pyramids from 100
Week 35-1 Advanced Intermediate   100s swim, 400s pull
Week 36-1 Advanced Intermediate   descending pyramids from 300
Week 36-2 Advanced Intermediate   150s free and 100s IM
Week 37-1 Advanced Intermediate   300s and 50s free, 200s and 100s IM
Week 37-2 Advanced Intermediate   200s free - drills and pull
Week 38-1 Advanced Intermediate   200s and 100s IM
Week 38-2 Advanced Intermediate   100s all strokes
Week 39-1 Advanced Intermediate   100s drills all strokes
Week 39-2 Advanced Intermediate   300s free drills
Week 40-1 Advanced Intermediate   75s drills all strokes
Week 40-2 Advanced Intermediate   100s mixed strokes
Week 41-1 Advanced Intermediate   300s and 100s free/drills and strokes at race pace
Week 41-2 Advanced Intermediate   200s, 100s and 50 free and strokes
Week 42-1 Advanced Intermediate   100s strokes and kick
Week 42-2 Advanced Intermediate   300s and 200s/100s free, drills and back
Week 43-1 Advanced Intermediate   pyramid free hard interspersed with pull and kick
Week 43-2 Advanced Intermediate   100s free and pull
Week 44-1 Advanced Intermediate   200s free, 100s free (breathing patterns)
Week 44-2 Advanced Intermediate   100s mixed strokes
Week 45-1 Advanced Intermediate   400 descending to 50 free
Week 45-2 Advanced Intermediate   200s, 100s and 50 free and strokes
Week 46-1 Advanced Intermediate   100s and 400s free and pull
Week 46-2 Advanced Intermediate   200s and 400s free and pull, every 4th length stroke
Week 47-1 Advanced Intermediate   100s, 200s, 300s free
Week 47-2 Advanced Intermediate   400s, 300s, 200s 100s free and IM
Week 48-1 Advanced Intermediate   300s, 200s 100s free
Week 48-2 Advanced Intermediate   100s free and IM plus some pulling sets
Week 49-1 Advanced Intermediate   100s, 75s, 50 and 25s free and IM
Week 49-2 Advanced Intermediate   150s breathing drills
Week 50-1 Advanced Intermediate   200s and 400s breathing drills
Week 50-2 Advanced Intermediate  
Week 51-1 Advanced Intermediate   800 / 600 / 400 pull / 200 IM /100 IM (intermediates start at 600 and decrease per set)
Week 51-2 Advanced Intermediate   400s/200s and 100s free