- You'll find PDF document links in the workouts themselves, showing how to do any technique drills that are in that workout.
- Swim Workouts are written for you to swim in distance, either meters or yards (depending on where you live).
- Follow the distance and don't worry about how long the workout takes you (duration).
The abbreviations we use.
Z1 Training Zone 1
Z2 Training Zone 2
Z3 Training Zone 3
Z4 Training Zone 4
Z5 Training Zone 5
FC Frontcrawl or freestyle
KICK Kicking on front while holding a kick float at arms length
FISTS Freestyle with clenched fists
BI Bilateral breathing (every 3 strokes)
DRILL technique drill (details in PDF attached to workout)
BUILD Do each rep or lap faster than the previous
CHOICE Any stroke or swim drill
PULL front crawl with pull buoy float between thighs
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