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This program will guide you through a progression that will improve overall endurance and speed in the water. We begin with a test week to determine where you are at time-wise in three races, the 200, 100, and 50 Freestyle. The first day is meant to prepare you for the second day, which is the day of the actual tests.
After the testing week, we have written out a 2 days a week, 8 week progression, that builds in yardage and difficulty each week, maxing out at ~2k on the distance days and ~1.5k on the sprint days. This yardage is sufficient for the average athlete where swimming has not been a priority or is something that does not get practiced very often.