Session 15: Conditioning 2 x 150 Odd #: swim choice Even #: IMO drills by 50 (no free) 3 x 250 Combo (fins) RI:15s (25 Fr kick>100 Ba...

Session 14: Conditioning 100 swim 100 drill 100 kick (Do twice) 300 Fr Pull (buoy only) 100 kick (IMO) 200 Fr (fins & pads) 50 kick...

Session 13: Conditioning 100 Swim (Choice) 100 Kick (IMO by 25) 100 Drill (IMO by 25) 8/10 x 50 Fr RI: 15 50% - Pads 50% - No Pads 4/5 x...

Session 12: General Conditioning 8 x 250 #1 - Fr Swim #2 - Fr Drill (25m > 8-6-4 kicks Lateral Switch) Fins #3 - Fr Pull (No Pads) #4 -...

Session 11: General Conditioning 200 swim (mix) 3 x 100 Drill Fins (1/3 arm recovery > 3 strokes) RI:15 4 x 150 Fr Pull (odd-pads,...

Session 10: General Conditioning 2 x 300 Fr-IM kick RI:15 (200Fr100IM) 2 x 200 Fr Drill (1/3 arm recovery) fins RI:15 100 Pull (25Ba25Br)...

Session 9: General Conditioning 300 Swim (3rd 25m no Fr) 2 x 200 Drills (fins) RI:15s #1: R-Lateral side kick (6 counts) #2: L-Lateral...

Session 8: General Conditioning 400 Swim (no Fr on 4th 25m) 2 x 200 Drills (fins) RI:15s #1: R-Lateral side kick (6 counts) #2: L-Lateral...

Session 7: General Conditioning 200 swim choice 200 drill choice 2 x 200 Fr Pull (buoy only) RI:15 2 x 150 Kick (fins) (IMO-No Br) RI:15...

Session 6: General Conditioning 200 Swim (choice) 4 x 50 kick (25Ba/25Br) RI:15s 4 x 100 Fr Drill (pads & fins) RI:15s Odd - R-Arm Drill...

Session 5: General Conditioning 200 swim (choice) RI: 15s 2 x 200 Fr Drill combo RI: 15s > 2 cycle catch-up, > 2 cycle R-Arm > 2 cycle...

Session 4: General Conditioning Warm Up: 4 x 100 Fr RI:10s Main: 4 x 200 Fr Drill combo RI: 15s > 2 cycle catch-up, > 2 cycle R-Arm > 2...

Session 3: General Conditioning 10 x 200 RI: 15s #1 - Swim (choice) #2 - Kick (25 side-R, 25 side-L) #3 - Drill (IMO-broken 25) fins #4 -...

Session 2: General Conditioning 400 Swim Free RI:15s 300 drill RI:15s (fins) (3S6K, CatchUpPause, fist pull - 100 each) 200 kick (50 side...

Session 1: General Conditioning working on aerobics and water feel for front crawl. Swim 2 sets ============================= 400...

General Conditioning Phase (Week 1) Warm Up: (choice stroke) 100 swim 100 kick 100 drill (3 strokes 6 kicks) 150 swim 150 kick 150 drill...

General Conditioning Phase (Week 1) Warm Up (Easy Pace) 200 swim (100 mix swim) 200 kick (50 mix kick) 200 drill (50 mix drill) Pre-Set...