Workout #1A – 4200 yards/meters

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

100, 200, 300, 200, 100 pull with 30 seconds rest between each interval

3 x 200, 20 sec rests
6 x 100, 15 sec rests
(for #1 – #4 descend, go a bit faster on each one, then for #5 and #6 hold the pace of #4)
2:00 break
3 x 200, 20 sec rests
6 x 100, 15 sec rests
(for #1 – #4 descend, go a bit faster on each one, then for #5 and #6 hold the pace of #4)

100 easy cool down

Workout #1B – 2700 yards/meters

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

100, 200, 300 pull with 30 seconds rest between each interval

2 x 200, 20 sec rests
4 x 100, 15 sec rests
(for #1 – #3 descend, go a bit faster on each one, then for #4 hold the pace of #3)
2:00 break
2 x 200, 20 sec rests
4 x 100, 15 sec rests
(for #1 – #3 descend, go a bit faster on each one, then for #4 hold the pace of #3)

100 easy cool down

Workout #1C – 1000 yards/meters

4 x 25 kick (10 seconds rest between each 25)
100 free
4 x 50 pull, 20 sec rest between each one
200 free
4 x 50 pull, 20 sec rest between each one
200 free

Workout #2A – 4200 yards/meters

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

16 x 50, 10 sec rests
(count strokes for the 1st 25 each time and then try to decrease stroke count by at least 1 for the second 25 each time)

6 x 100, 15 sec rests (going easy)
4 x 100, 10 sec rests (harder)
2 x 100, 5 sec rests (even harder)
2:00 break
2 x 100, 15 sec rests (easy)
4 x 100, 10 sec rests (harder)
1:00 break
6 x 100, 5 sec rests (even harder)

200 easy cool down

Workout #2B – 3000 yards/meters

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

12 x 50 pull, 10 sec rests
(count strokes for the 1st 25 each time and then try to decrease stroke count by at least 1 for the second 25 each time)

4 x 100, 15 sec rests (going easy)
3 x 100, 10 sec rests (harder)
2 x 100, 5 sec rests(even harder)
2:00 break
2 x 100, 15 sec rests (easy)
3 x 100, 10 sec rests (harder)
1:00 break
4 x 100, 5 sec rests (even harder)

200 easy cool down

Workout #2C – 1200 yards/meters

400 straight swim
8 x 50 pull with 10 seconds rest between each one
(count strokes for the 1st 25 each time and then try to decrease stroke count by at least 1 for the second 25 each time)
400 straight swim

Workout #3A – 3800 yards/meters

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

3 x 100 pull, 10 sec rests
2 x 150 pull, 15 sec rests
3 x 100 pull, 10 sec rests
2 x 200, 20 sec rests
2 x 150, 15 sec rests
2 x 100, 10 sec rests
2 x 50, 5 sec rests
(your pace should get faster with each set)
2:00 break
2 x 50, 5 sec rests
2 x 100, 10 sec rests
2 x 150, 15 sec rests
2 x 200, 20 sec rests
(your pace should get faster with each set)

100 easy cool down

Workout #3B – 2800 yards/meters

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

2 x 100 pull, 10 sec rests
2 x 150 pull, 15 sec rests
2 x 100 pull, 10 sec rests

200, 20 sec rest
2 x 150, 15 sec rests
2 x 100, 10 sec rests
2 x 50, 5 sec rests
(your pace should get faster with each set)
2:00 break
2 x 50, 5 sec rests
2 x 100, 10 sec rests
2 x 150, 15 sec rests
200 free
(your pace should get faster with each set)

100 easy cool down

 

Swim Workout #4A – 4000 yards/meters

Warm Up Set:

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

Pull Set:

500, 300, 100

Main Set:

100 build by 25, 50 easy

100 build by 25, 1 x 100 fast, 100 easy

100 build by 25, 2 x 100 fast, 150 easy

2:00 break

100 build by 25, 3 x 100 fast, 200 easy

2:00 break

100 build by 25, 4 x 100 fast, 100 easy

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