Workout #1A – 3800 yards/meters

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

8 x 100 pull (30 sec rest between each one)

3 x 200, 20 sec rests, 4 x 100, 10 sec rests
2:00 break
2 x 200, 20 sec rests, 3 x 100, 10 sec rests
2:00 break
1 x 200, 20 sec rests, 2 x 100 all out, 20 sec rests

100 easy cool down
Workout #1B – 2600 yards/meters

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

4 x 100 pull (30 sec rest between each one)

3 x 200, 20 sec rests, 3 x 100, 10 sec rests
2:00 break
2 x 200, 20 sec rests, 2 x 100, 10 sec rests
2:00 break
1 x 200, 30 sec rest, 1 x 100 all out
Workout #1C – 1400 yards/meters

4 x 100 pull (30 sec rest between each one)

2 x 200, 20 sec rests, 2 x 100, 10 sec rests
2:00 break
1 x 200, 30 sec rest, 1 x 100 all out
Workout #2A – 3500 yards/meters

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

4 x 200 pull (30 sec rest between each one)

300 free, 1:00 rest
3 x 100, 10 sec rests
300 free, 1:00 rest
3 x 100, 10 sec rests
300 all out, 2:00 rest
3 x 100 all out, 1:00 rest between each one

100 easy cool down

 
Workout #2B – 2100 yards/meters

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

4 x 100 pull (30 sec rest between each one)

300 free, 1:00 rest
3 x 100, 10 sec rests
300 all out, 2:00 rest
3 x 100 all out, 1:00 rest between each one

100 easy cool down
Workout #2C – 1600 yards/meters

4 x 100 pull (30 sec rest between each one)

300 free, 1:00 rest
3 x 100, 10 sec rests
300 all out, 2:00 rest
3 x 100 all out, 1:00 rest between each one

Workout #3A – 3800 yards/meters

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

6 x 150 pull on base

300 on base
2 x 200 on base
3 x 100 on base
2:00 break
2 x 200 on base
3 x 100 on base
2:00 break
3 x 100 on base (all out)

100 easy cool down

Workout #3B – 2600 yards/meters

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

3 x 150 pull, 15 sec rests

300, 30 sec rest
2 x 200, 20 sec rests
3 x 100, 10 sec rests
2:00 break
2 x 200, 20 sec rests
3 x 100, 30 sec rests (all out)

50 easy cool down

 

 

 

Workout #3C – 1500 yards/meters

2 x 150 pull, 15 sec rests

300, 30 sec rest
2 x 200, 20 sec rests
3 x 100, 10 sec rests
200 easy

 

 

 

Swim Workout #4A – 4000 yards/meters

Warm Up Set:

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

Pull Set:

200, 2 x 150, 200

Main Set:

300 free, negative split

2 x 150, 15 sec rests (hold finishing pace of 300)

300 free, negative split, 1:00 rest

3 x 100, 15 sec rests (hold finishing pace of 300)

300 free, negative split, 1:00 rest

4 x 75, 10 sec rests (hold finishing pace of 300)

200 easy

300 all out

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