Beginners (1,900m)

• Swim 200m at will
• 5x 50m technique (25m Kr technique exercise + 25m Kr total), P 30s
• 50m loose as you like
• 4x 100m Kr legs with fins (each 25m back + 25m side position left + 25m side position right + 25m Kr legs normal), P 30s
• 50m loose as you like
• 4x 100m Kr arms with kickbuoy (each the first 25m speed + 75m GA1 / gliding phase), P 30s
• 50m loose as you like
• 4x 100m location/Kr (each 25m Rü + 75m Kr GA1
• Swim out 100m

Advanced (2,800m)

• Swim 400m, all layers
• 5x 50m technique (25m Kr technique exercise + 25m Kr total), P 20-30s
• 50m loose as you like
• 4x 250m increased positions (25m Del + 50m Rü + 75m Br + 100m Kr), in each round one position GA2, all others GA1, P 30-40s
• 100m freely as you like
• 4x 200m Kr with kickbuoy (50m Kr legs hard + 150m Kr arms GA1), P 45s
• Swim out 100-200m

Terms / Abbreviations

• Positions = different swimming styles
• Del = dolphin, Rü = back, Br = chest, Kr = crawl
• P = pause length in seconds
• GA1 = basic endurance (long-distance pace)
• GA2 = extended basic endurance (~competition pace olympic distance middle distance)