400m Crawl pull 
200m 4N (25jbs/25NC)
100m Crawl prog 

4 X 50m 25 ondul/25 spé vite R=10s
3X 100m Crawl R=20s
100m au choix 

200m crawl pull ampli respi rapide 
2 X 100m 4N R=20s
200m (50 Brasse/50 Dos)

300m Crawl respi 2/7
200m 50brasse (25jbs/25NC)/50dos (25jbs/25NC)
100m souple

2500m

100m Crawl/100m Brasse/100m Dos/ 100m Crawl pull/100m 4N

PALMES

4 X 100m (50Dos/50ondul dos)

                  (50Pap/50ondul)

                  (50Crawl/50ondul dos)

                  (50Pap/50ondul)

200m alt (25godille Crawl /25 Crawl) et (25godille Pap/25 Pap)

100m au choix

4 ou 8 X 100m alt Crawl et Spé (25jbs/25éduc/50NC)

100m Souple

6 X 50m Crawl -5s a chaque 50m

3 X 300m 1^er Crawl pull plaque élastique 2eme  4N

3eme jbs ondul PALMES (25V/25L)