Workout #1A – 4000 yards/meters

4 x 200 (swim, kick, pull, swim)

10 x 100 pull 15 sec rests

3 x 200, 20 sec rests, descend (getting a bit faster on each one)
4 x 100, 10 sec rests, (going as fast on each as the pace on fastest 200)
2:00 break
2 x 20, 20 sec rests, descend
3 x 100, 10 sec rests (going as fast on each as the pace on fastest 200)
1:00 break
200 easy, 1:00 break
2 x 100 all out with 30 sec rest between each one

100 easy cool down

Workout #1B – 2200 yards/meters

4 x 100 (swim, kick, pull, swim)

6 x 100 pull, 10 sec rests

2 x 200, 20 sec rests, descend
3 x 100, 10 sec rests (going as fast on each as the pace on fastest 200)
1:00 break
200 easy, 1:00 break
2 x 100 all out with 30 sec rest between each one

100 easy cool down

Workout #1C – 1200 yards/meters

200 free
4 x 50 pull, 20 sec rest between each one
200 free
100 kick
4 x 100 free, 30 sec rest between each one
100 kick

Workout #2A – 4000 yards/meters

4 x 200 (swim, kick, pull, swim)

300 pull, 1:00 rest
2 x 200 pull, 20 sec rest
300 pull

5 x 200, 20 sec rests (#1 – easy, #2 – moderate, #3 – fast, #4 – all out, #5 – easy)
Rest 2:00
5 x 200, 20 sec rests (#1 – easy, #2 – moderate, #3 – fast, #4 – all out, #5 – easy)

200 easy cool down

Workout #2B – 2200 yards/meters

4 x 100 (swim, kick, pull, swim)

300 pull, 1:00 rest
200 pull 20 sec rest
100 pull

5 x 200, 20 sec rests(#1 – easy, #2 – moderate, #3 – fast, #4 – all out, #5 – easy)

200 easy cool down

Workout #2C – 1000 yards/meters

5 x 200 with 30 sec rest between each one
(#1 – easy, #2 – pull, #3 – all out, #4 pull, #5 easy)

Workout #3A – 4000 yards/meters

4 x 200 (swim, kick, pull, swim)

8 x 150 pull, 15 sec rests

400, 45 sec rest
2 x 200, 20 sec rests
4 x 100, 15 sec rests
2:00 break
2 x 200, 20 sec rests
2:00 break
400 all out

Workout #3B – 2900 yards/meters

4 x 100 (swim, kick, pull, swim)

6 x 150 pull, 15 sec rests

2 x 200, 20 sec rests
4 x 100, 10 sec rests
2:00 break
2 x 200, 20 sec rests
2:00 break
400 all out

 

 

Swim Workout #4A – 4100 yards/meters

Warm Up Set:

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

Pull Set:

200, 2 x 100, 200, 2 x 100, 200

Main Set:

350, 30 sec rest (easy), 350 hard, rest  30 – 45 seconds

250, 30 sec rest (easy), 250 hard, rest 30 – 45 seconds

150, 20 sec rest (easy), 150 hard, rest 30 – 45 seconds

100, 15 sec rest(easy), 100 hard, rest 30 – 45 seconds

200, 30 sec rest (easy), 200 hard

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