Beginners (2,300m)

• Swim 200m at will
• 6x 50m technique (25m Kr technique + 25m Kr total)
• 2x150m leg/arm poses alternating with pull kick: 25 re legs + 25 re arms + 25 bra legs + 25 bra arms + 25 kr legs + 25 kr arms, P30s
• 2x300m Kr (of which the first 100m EB with pullbuoy + 200m normal GA1), P40s
• 2x400m Kr: basic speed GA1/2 transition, every 3 lane EB, P50s
• Swim out 100-200m

Advanced (3,500m)

• Swim 400m at will
• 6x 50m technique (25m Kr technique + 25m Kr total)
• 3x200m Leg/Arm Legs Alternating with Pullkick: 25 Del Legs + 25 Del Arms + 25 Back Legs + 25 Back Arms + 25 Br Legs + 25 Br Arms + 25 Kr Legs + 25 Kr Arms, P30s
• 3x300m Kr (of which the first 100m EB with paddles + 200m normal GA1), P40s
• 3x400m Kr: basic speed GA1/2 transition, every 3 lane EB, P50s
• Swim out 100-200m

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)