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