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P E R I I O D	W E E K	Key S = Swim, K =Kick, D = Drill E = Easy, M = Moderate, F = Fast			Required	Required	Optional	Optional
		Emphasis:			Fitness	Technique	Fitness	Technique
		Piece		Minutes	WORKOUT 1	WORKOUT 2	WORKOUT 3	WORKOUT 4
I	1	Warm-up	20%		[50 EK, 50 MS] @ (:20 rest	100 MS  @ (:30 rest	[50 MK, 100 MS] @ (:20 rest	2:30 ES @ (:30 rest
		Skill Refresher	20%		25 ED  @ (:15 rest	25 ED @ (:15 rest	25 ED  @ (:15 rest	25 ED @ (:15 rest
		Main Set	50%		[25 FS, 25 ES, 25 FS]  @ (:30 rest	[25 ED, 25 MS, 25 ED]  @ (:30 rest	[50 MS, 50 FS] @ (:30 rest	[100 MS, 50 ED, 50 MS] @ (:30 rest
		Cool-down	10%		25 ES  @ (:10 rest	50 ES @ (:10 rest	75 ES  @ (:10 rest	25 ED  @ (:10 rest
		TOTAL MINUTES	75%
	2	Warm-up	20%		75 MS @ (:20 rest	[100 MS, 50 FK ] @ (:30 rest	[100 MK, 100 MS] @ (:20 rest	1:30 MS @ (:30 rest
		Skill Refresher	15%		25 ED  @ (:15 rest	25 ED @ (:15 rest	25 ED  @ (:15 rest	25 ED @ (:15 rest
		Main Set	55%		[50 FS, 50 ES, 50 FS]  @ (:30 rest	[25 ED, 50 MS, 25 ED]  @ (:30 rest	[75 MS, 25 FS, 100 MS] @ (:30 rest	[25 MS, 25 ED, 50 MS, 50 ED] @ (:30 rest
		Cool-down	10%		25 ES  @ (:10 rest	100 ES @ (:10 rest	75 ES  @ (:10 rest	25 ED  @ (:10 rest
		TOTAL MINUTES	80%
	3	Warm-up	20%		[100 MK, 100 MS] @ (:20 rest	100 MS @ (:20	4:30 MS @ (:30 rest	[50 EK, 50 MS] @ (:20 rest
		Skill Refresher	10%		25 ED  @ (:15 rest	25 ED @ (:15 rest	25 ED  @ (:15 rest	25 ED @ (:15 rest
		Main Set	60%		9:00 MS @ (1:00 rest	[25 ED, 25 MS, 25 ED, 50 FS] @ (:30	[200 MS] [100 FS] [50 ES] [25 FS] @ (:45 rest	[50 ED, 100 MS] [50 ED, 50 MS] [50 ED, 25 FS] @ (:30 rest
		Cool-down	10%		25 ES  @ (:10 rest	100 ES @ (:10 rest	75 ES  @ (:10 rest	25 ED  @ (:10 rest
		TOTAL MINUTES	85%
	4	Warm-up	20%		CONTINUOUS MS	100 MS, 50 FK  @ (:30 rest	CONTINUOUS MS	2:00 MS @ (:30 rest
		Skill Refresher	30%		25 ED  @ (:15 rest	25 ED @ (:15 rest	25 ED  @ (:15 rest	25 ED @ (:15 rest
		Main Set	40%		[175 MS, 25 FS]  @ (:30 rest	[50 ED, 200 MS, 50 ED]  @ (:30 rest	[25 ES]  [50 FS]  [50 ES]  [100 FS] @ (:30 rest	[50 MS, 50 ED, 100 MS, 50 ED] @ (:30 rest
		Cool-down	10%		CONTINUOUS ES	150 ES @ (:10 rest	CONTINUOUS ES	25 ED, 25 ES  @ (:10 rest
		TOTAL MINUTES	70%

8 Week Blank Template Page 2

8 Weeks to Improved Swimming Fitness