Workout #1A – 3700 yards/meters

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

300, 200, 100, 4 x 50 all pull with 30, 20, 15 and 10 second rests

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

100 easy cool down

Workout #1B – 2200 yards/meters

4 x 100 (swim, kick, pull, swim)
Pull Set:
200, 20 sec rest

100, 10 sec rest

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

100 easy cool down

 

 

Workout #1C – 1600 yards/meters

3 x 100 (swim, kick, pull)
Pull Set:
200, 20 sec rest

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

 
Workout #2A – 3600 yards/meters

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

300 pull, 1:00 rest
6 x 50 pull, 10 sec rests
3 x 100 pull, 15 sec rests

300 free, 1:00 rest
3 x 100 descending (each one faster then previous one), 15 sec rests
2:00 break
2 x 150, 15 sec rests
6 x 50 (every other 50 fast), 10 sec rests
2:00 break
3 x 100, 15 sec rests
12 x 25 sprint (15 sec rest between each one)

100 easy cool down

Workout #2B – 2500 yards/meters

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

200 pull, 1:00 rest
4 x 50 pull, 10 sec rests
2 x 100 pull, 15 sec rests

200 free, 1:00 rest
2 x 100 descending (second one faster then first one), 15 sec rests
2:00 break
2 x 150, 15 sec rests
6 x 50, 10 sec rests (every other 50 fast)
2:00 break
2 x 100, 15 sec rests
8 x 25 sprint (10 sec rest between each one)

100 easy cool down

Workout #3A – 3700 yards/meters

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

800 pull (straight thru, no rest)

200, 20 sec rest
6 x 50, 10 sec rests
1:00 break
200, 20 sec rest
6 x 50, 10 sec rests
1:00 break
200, 20 sec rest
6 x 50, 10 sec rests
1:00 break
200, 20 sec rest
6 x 50, 10 sec rests

100 easy cool down

Workout #3B – 2500 yards/meters

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

600 pull (straight thru, no rest)

200, 20 sec rest
6 x 50, 10 sec rests
1:00 break
200, 20 sec rest
6 x 50, 10 sec rests
1:00 break
200, 20 sec rest
6 x 50, 10 sec rests

 

 

Swim Workout #4A – 4000 yards/meters

Warm Up Set:

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

Pull Set:

300, 300, 200, 100

Main Set:

3 x 200, 20 sec rests, 3 x 50, 10 sec rests, 1 x 100 fast

2 x 200, 20 sec rest, 2 x 50, 10 sec rests, 2 x 100 fast, 20 sec rests

1 x 200, 20 sec rest, 1 x 50, 15 sec rest, 3 x 100 fast, 20 sec rests, 2018

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