This is a freestyle program designed to help you work on your breathing pattern. Breathing every 3rd stroke is usually preferred, but being able to switch between different breathing patterns is often useful.

If you can't swim a full 25 with on two breaths, then try to do as few as possible. There are 3x50 spread throughout the workout where this is the goal. The rest of the workout is just alternating between breathing every 2nd and every 3rd stroke.

Trouble understanding the abbreviations? Click here to see the explainer card.

This is a freestyle program, which will work your heart rate. It basically consists of 5x500 freestyle with increasing intensity. Feel free to do shorter distances if the workout is too long.

Try to measure your heart rate over 10 seconds right after you finish each 500. To get your actual heart rate over a minute, just multiply the number you get by 6. So if you count 20 beats over 10 seconds, your heart rate is 120.

Trouble understanding the abbreviations? Click here to see the explainer card.

This is a freestyle program designed to help you work on your breathing pattern. Breathing every 3rd stroke is usually preferred, but being able to switch between different breathing patterns is often useful.

If you can't swim a full 25 with on two breaths, then try to do as few as possible. There are 3x50 spread throughout the workout where this is the goal. The rest of the workout is just alternating between breathing every 2nd and every 3rd stroke.

Trouble understanding the abbreviations? Click here to see the explainer card.

This is another aerobic set. Sometimes you just want to go for a swim set, which is not too complicated to complete. You can even add fins if you want to make it easier.

The session is pretty straight forward, but make sure to watch the video if you have any questions about scaling the workout to your level.

Trouble understanding the abbreviations? Click here to see the explainer card.

This week is a rather long pulling session. Try to use smaller paddles, such as finger paddles for this one. Alternatively do some of the pulling without paddles at all.

To shorten the workout we suggest doing fewer rounds of the main set, or doing 2x100 + 100 easy for each round.

Trouble understanding the abbreviations? Click here to see the explainer card.

This week is a fun workout if you own a set of fins and paddles. If you don't... it might be slightly less fun. But you will gain bragging rights instead!

This workout is mainly focused on developing a strong kick as well as a powerful push off the walls.

Trouble understanding the abbreviations? Click here to see the explainer card.

This week is a mix of dryland exercises and swimming. The swim portion should be pretty straight forward. You can increase the distance if you want to do a longer swim workout.

For the dryland exercises, you can find a corner at your local pool to do the 3x1 minute work.

Trouble understanding the abbreviations? Click here to see the explainer card.

The queen of clubs is one of the longest workouts in our training cards game. It is also a tough workout on top of that. You can skip the second round of the main set to bring the total down to 1900.

The goal of this workout is to find a pace that is hard, but which you can sustain throughout the main set. This is also called your "aerobic threshold".

Trouble understanding the abbreviations? Click here to see the explainer card.

This week is a fun but tough workout. Don't worry if you don't have a pair of fins. The workout can easily be completed without any equipment.

If you want, you can do fewer repetitions of the sets, for example 8x50 instead of the 12x50. The goal of the workout is to swim as fast as possible on the odd numbered 50's in the main set. Let's go!

Trouble understanding the abbreviations? Click here to see the explainer card.

A good kick helps to stabilize your body, propels you forward, and allows you to swim more efficiently. It should get just as much attention as your arm pull.

This week is a pretty long kick set. Feel free to add fins as needed to make the workout fit your level. BS means "Best Stroke". If your best stroke is breaststroke, you have to do something else if you want to use fins.

Trouble understanding the abbreviations? Click here to see the explainer card.

This week is one of our longest workouts. Feel free to take out stuff or do shorter distances to make it fit your level.

The main set has a lot of kicking and pulling, so make sure to bring your kickboard and your paddles. Watch the video below to get a walkthrough in case some of the abbreviations don't make sense.

Trouble understanding the abbreviations? Click here to see the explainer card.

This week is a cool way to start the new year. It's is a test set where you should record your times on the main set. Repeat the workout in a couple of months and see if you have been able to improve your times.

The main set is 200 negative split, 3x100 best average and 3x50 all out sprint. Keep enough rest that you have something left in the tank for the fina 50's.

Trouble understanding the abbreviations? Click here to see the explainer card.