Workout #1A – 3700 yards/meters

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

6 x 150 pull, 15 seconds rest between each one

300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
2:00 break
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
2:00 break
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out

50 easy cool down

Workout #1B – 2400 yards/meters

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

4 x 150 pull, 15 seconds rest between each one

300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
2:00 break
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out

100 easy cool down

Workout #1C – 1200 yards/meters

4 x 100 free with 20 seconds rest between each one
6 x 50 with 15 seconds rest between each one
4 x 25 sprint with 10 seconds rest between each one
4 x 100 pull with 20 seconds rest between each one

Workout #2A – 4000 yards/meters

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

5 x 200 pull on base

4 x 100, 15 sec rests
1 x 100 fast
1:00 break
3 x 100, 15 sec rests
2 x 100, 10 sec rests
1:00 break
2 x 100, 15 sec rests
3 x 100, 10 sec rests
1:00 break
1 x 100, 15 sec rest
4 x 100, 10 sec rests

200 easy cool down

Workout #2B – 2600 yards/meters

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

3 x 200 pull, 20 sec rests

4 x 100, 15 sec rests
1 x 100 fast
1:00 break
3 x 100, 15 sec rests
2 x 100, fast 10 sec rests
1:00 break
2 x 100, 15 sec rests
3 x 100, fast 10 sec rests

100 easy cool down

Workout #2C – 1200 yards/meters

300 free, 1:00 rest
3 x 100 with 20 seconds rest between each one
1:00 break
200 free, 1:00 rest
2 x 100 with 20 seconds rest between each one
100 all out
100 easy

Workout #3A – 3200 yards/meters

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

8 x 100 pull, 15 sec rests

4 x 50, 10 sec rests (1 easy, 3 fast)
4 x 100, 15 sec rests (1 easy, 3 fast)
1:00 break
3 x 50, 10 sec rests (1 easy, 2 fast)
3 x 100, 15 sec rests (1 easy, 2 fast)
1:00 break
2 x 50, 10 sec rests (1 easy, 1 fast)
2 x 100, 15 sec rests (1 easy, 1 fast)
1:00 break
1 x 50 fast, 15 sec rest
1 x 100 fast

100 easy cool down

Workout #3B – 2400 yards/meters

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

6 x 100 pull, 15 sec rests

3 x 50, 10 sec rests (1 easy, 2 fast)
3 x 100, 15 sec rests (1 easy, 2 fast)
1:00 break
2 x 50, 10 sec rests (1 easy, 1 fast)
2 x 100, 15 sec rests (1 easy, 1 fast)
1:00 break
1 x 50 fast, 15 sec rest
1 x 100 fast
100 easy cool down

 

Workout #3C – 1300 yards/meters
4 x 100 pull, 15 sec rests

3 x 50, 10 sec rests (1 easy, 2 fast)
3 x 100, 15 sec rests (1 easy, 2 fast)
1:00 break
2 x 50, 10 sec rests (1 easy, 1 fast)
2 x 100, 15 sec rests (1 easy, 1 fast)

150 easy cool down

 

Swim Workout #4A – 4000 yds/m

 10 x 50 easy, 15 sec rests

8 x 50 moderate, 10 sec rests

6 x 50 hard, 5 sec rests

 

2 x 400 pull/paddles, 60 sec rest

3 x 200 pull/paddles, 30 sec rests

4 x 100 pull/paddles, 15 sec rests

 

4 x 100 easy, 20 sec rests

3 x 100 moderate, 15 sec rests

2 x 100 all out, 30 sec rests

100 cool down

Leave a Reply

Your email address will not be published. Required fields are marked *