Workout #1A – 4400 yards/meters

Warm Up Set:
400, 20 sec rest

4 x 100, 15 sec rests

4 x 50, 10 sec rests

Main Set:
20 x 25 (alternate1 fast/1 easy), 10 sec rests
200 w/paddles and pull buoy fast effort, 30 sec rest

200 free, easy effort

 

repeat main set three times

 

Pull Set:

3 x 200 paddles/pull buoy, descending, 30 sec rests

 

100 easy cool down

 

 

Workout #1B – 3000 yards/meters

Warm Up Set:
200, 20 sec rest

2 x 100, 15 sec rests

2 x 50, 10 sec rests

Main Set:
20 x 25 (alternate1 fast/1 easy), 10 sec rests
200 w/paddles and pull buoy fast effort, 30 sec rest

200 free, easy effort

 

repeat main set twice

 

Pull Set:

3 x 200 paddles/pull buoy, descending, 30 sec rests

 

100 easy cool down

 

Swim Workout #2A – 4000 yards/meters

 

Warm Up Set:

4 x 250 (swim, kick, pull, swim)

 

Pull Set:

5 x 200, 20 sec rests

 

Main Set:

400, 30 sec rests

2 x 300, 30 sec rests

3 x 200, 20 sec rests

4 x 100, 15 sec rests (all out effort)

 

 
Workout #2B – 2500 yards/meters

Warm Up Set:
4 x 100 (swim, pull, kick, swim)

Pull Set:
4 x 150 pull on base

Main Set:
300, 30 sec rest
1 x 200, 30 sec rest
2 x 100, 20 sec rest
rest 2:00
2 x 100, 20 sec rest
1 x 200, 30 sec rest
300 all out

100 easy cool down

 

 
Workout #3A – 3100 yards/meters

Warm Up Set:
4 x 200 (swim, pull, kick, swim)

Pull Set:
8 x 100 pull, 10 sec rests

Main Set:
25 easy, 25 sprint (10 sec rest between)
100 easy, 50 sprint (10 sec rest between)
200 easy, 100 sprint (10 sec rest between)
100 easy
2:00 rest
25 easy, 25 sprint (10 sec rest between)
100 easy, 50 sprint (10 sec rest between)
200 easy, 100 sprint (10 sec rest between)
100 easy
2:00 rest
4 x 50 sprint (15 sec rest between each one)

100 easy cool down

 

 

Swim Workout #3B – 2500 yards/meters

 

Warm up set:

8 x 25 (every 4thfast)

6 x 25 (every 3rdfast)

4 x 25 (every 2ndfast)

2 x 25 (both fast)

(5 sec rest after each 25)

 

Main Set:

30 x 50 with paddles/pull buoy, 10 sec rests

 

Cool down set:

2 x 25 (both fast)

4 x 25 (every 2ndfast)

6 x 25 (every 3rdfast)

8 x 25 (every 4thfast)

(5 sec rest after each 25)

 

 

Workout #4A – 5000 yards/meters

400 easy
2 x 100 easy, 10 sec rests

4 x 50 easy, 10 sec rests

2 x 100 moderate, 10 sec rests

4 x 50 sprint, 10 sec rests

Main Set:
400 moderate, 30 sec rest

2 x 200 moderate, 20 sec rests

300 easy, 30 sec rest

2 x 150 hard, 15 sec rests

200 easy, 20 sec rest

2 x 100 hard, 15 sec rests

 

Pull Set:

2 x 100 easy, 10 sec rests

200 hard, 20 sec rest

2 x 150 easy, 15 sec rests

300 hard, 30 sec rest

2 x 200 easy, 20 sec rests

400 hard

 

200 easy cool down

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