The
Red King

400m choice warm-up

10 x 50m kick off 1:30

5 x 200m frontcrawl off 4 mins
50m drill
50m catch-up
50m swim
50m build

200m pull

8 x 50m front-crawl off 1min
Descend 1-4 & 5-8

Swim down

Warm-up: 100m front-crawl
100m backstroke
100m breaststroke
100m front-crawl

8 x 100m front-crawl off 2:10 as 2 x:
1) breathe every 3rd stroke
2) breathe every 5th stroke
3) breathe every 7th stroke
4) breathe every 9th stroke

200m swim down

8 x 50m through I.M.

Swim down

400m choice warm-up

8 x 200m front-crawl off 4 mins (vary pace and breathing)

4 x 50m breaststroke off 1:30 (descend 1-4)

Swim down

Warm up:
200m front-crawl
100m backstroke
100m breaststroke

8 x 50m kick off 1:30

8 x 50m pull off 1:15

8 x 50m swim off 1 min

2 x 200m front-crawl take 30 secs rest HARD

Swim down

Warm-up:
100m f-crawl
50m backstroke
100m f-crawl
50m breast

9x50m (as 3x3), 20secs rest
1)kick
2)catch up
3)swim

8x50m drill (as 2x4), 20secs rest
1) catch up
2) touch arm-pit
3) drag fingers
4) flick

4x50m f-crawl 20secs Descending

Swim down

Warm-up: 300m choice

16 x 25m (as 4x4), 15secs rest
1) kick
2) right arm
3) left arm
4) catch up

8 x 50m front-crawl, 20secs rest
Descend 1-4 and 5-8

4 x 50m (25m backstroke, 25m breaststroke), 15secs rest

4 x 50m (25m breaststroke, 25m front-crawl), 15secs rest

Swim down

Warm-up:
100m front-crawl
100m backstroke
100m choice

8 x 50m alt. kick/drill (drills as session 1), 15secs rest

8 x 50m alt. build-up/breathing every 5th stroke, off 2mins

2 x 200m front-crawl, 30 secs rest HARD

Swim down

Warm-up: 300m choice

8 x 50m (25m drill/25m swim, drills as session 1) off 1:30

4 x 100m front-crawl alt. build-up/breathing every 5th stroke, 30s rest

6 x 50m breaststroke, 15 secs rest

6 x 50m front-crawl, 15 secs rest

Swim down