| Session No. |
Type |
Description |
Distance (m) |
| 1 |
Endurance |
Pacing Pyramid |
2950 |
| 2 |
Power |
Multiple Interval Decreasing Distance |
2800 |
| 3 |
Speed |
Fast/Easy Decreasing Distance |
2800 |
| 4 |
Endurance |
Multiple Interval Decreasing Distance |
3000 |
| 5 |
Power |
Pull / Swim Sets |
2950 |
| 6 |
Speed |
Fast/Easy 100s |
3000 |
| 7 |
Endurance |
Single Interval Decreasing Distance |
2900 |
| 8 |
Power |
Time Pyramid |
3000 |
| 9 |
Speed |
Multiple Interval Decreasing Distance plus IM |
2700 |
| 10 |
Endurance |
Hard/Easy Pyramid |
2800 |
| 11 |
Power |
Paddles, Pull, Swim Pyramids |
2900 |
| 12 |
Speed |
Fast/Steady Decreasing Distance |
2825 |
| 13 |
Endurance |
Pull, Kick, Swim Repeats |
2800 |
| 14 |
Power |
Small Pyramid plus IM |
3000 |
| 15 |
Speed |
Increasing Pace Sets |
2500 |
| 16 |
Endurance |
Decreasing Distance Sets |
3000 |
| 17 |
Power |
10s Rest Sets |
3000 |
| 18 |
Speed |
Varying Pace 100s |
3000 |
| 19 |
Endurance |
Drill Sets |
2600 |
| 20 |
Power |
Fast/Drill Decreasing Distance |
2750 |
| 21 |
Speed |
50 & 25 Sprints |
2500 |
| 22 |
Endurance |
Fast/Easy Repeats |
3000 |
| 23 |
Power |
Swim / Pull / Paddle Sets |
2600 |
| 24 |
Speed |
50 Sprints |
2550 |
| XX |
Speed |
Time Trial |
2400 |
