Beginners (2,100m)

• Swim 200m at will
• 4x 100m technique/breathing (25 one-armed right / 25 one-armed left / 25 downstroke 3-breath / 25 total 3-breath)
• 50m loose as you like
• 6x 50m breaths (2-3-4-2-3-4)
• 50m loose as you like
• 2x 250m complex (50kr legs + 50kr total back + 25kr sprint + 125kr GA1), P40s
• 50m loose as you like
• 2x 250m Kr (50 Kr Paddles/Pullbuoy EB + 200 normal GA1)
• swim out easily

Advanced (3,300m)

• Swim 400m, all layers
• 4x 100m technique/breathing (25 one-armed right / 25 one-armed left / 25 downstroke 5 breathing / 25 total 5 breathing
• 7x 50m breaths (3-4-5-6-5-4-3)
• 50m loose as you like
• 4x 250m complex (100 med del/back/br/cri legs + 25m kr sprint + 125 kr GA1), P30s
• 50m loose as you like
• 4x 250m Kr (100 Kr Paddles/Pullbuoy EB + 150 normal GA1)
• swim out easily

Terms / Abbreviations

• Positions = different swimming styles
• Del = dolphin, Rü = back, Br = chest, Kr = crawl
• P = pause length in seconds
• SP = series break
• GA1 = basic endurance (long-distance pace)
• GA2 = extended basic endurance (~competition pace olympic distance middle distance)
• SW = threshold pace (400m-500m pace), broken down from that SW50/100 = average pace 50/100m
• EB = development area (high short distance pace 100-200m / interval based)
• SB = (submax) sprint pace (25-50m)