Workout #1A – 4000 yards/meters

4 x 200 (swim, kick, pull, swim)
4 x 200 pull, 20 sec rests

400, 1 minute rest
2 x 200, 20 sec rests
4 x 100, 10 sec rests
1:00 rest
400, 1 minute rest
2 x 200, 20 sec rests
4 x 100, 10 sec rests
(going faster second time through)

Workout #1B – 2600 yards/meters

4 x 100 (swim, kick, pull, swim)
4 x 100 pull, 10 sec rests

300 free, 30 sec rest
2 x 150, 15 sec rests
3 x 100, 10 sec rests
1:00 rest
300 free, 45 sec rest
2 x 150, 20 sec rests
3 x 100, 15 sec rests
(going faster second time through)

 

Workout #1C – 1900 yards/meters

3 x 100 (swim, kick, pull)
3 x 100 pull, 10 sec rests

300 free, 30 sec rest
2 x 150, 15 sec rests
2 x 100, 10 sec rests
1:00 rest
2 x 150, 20 sec rests
2 x 100, 15 sec rests
(going faster second time through)

 

 

Workout #2A – 4200 yards/meters

4 x 200 (swim, kick, pull, swim)
6 x 150 pull, 15 sec rests

6 x 100, 10 sec rests (steady)
3 x 200, 20 sec rests (steady)
1:00 rest
4 x 100, 15 sec rests (strong)
2 x 200, 30 sec rests (strong)
1:00 rest
2 x 100, 20 sec rests (fast)
1 x 200 (fast)

100 easy cool down

Workout #2B – 2300 yards/meters

4 x 100 (swim, kick, pull, swim)
4 x 150 pull, 15 sec rests

4 x 100, 15 sec rests  (fast)
2 x 200, 30 sec rests (fast)
1:00 rest
2 x 100, 15 sec rests (faster)
1 x 200 (faster)

100 easy cool down

 

Workout #2C – 2000 yards/meters

3 x 100 (swim, kick, pull)
4 x 150 pull, 15 sec rests

3 x 100, 15 sec rests  (fast)
2 x 200, 30 sec rests (fast)
1:00 rest
2 x 100, 15 sec rests (faster)
1 x 200 (faster)

 

 

 
Workout # 3A – 4000 yards/meters

4 x 200 (free, pull, kick, free)
300 pull, 30 sec rest
4 x 100 pull, 10 sec rests
300 pull

1 x 400, 40 sec rest (negative split)
2 x 200, 20 sec rests (hold pace from last half of 400)
4 x 100, 15 sec rests (descend)
2 x 200, 30 sec rests (hold pace of fastest 100)
1 x 400 (negative split)

200 easy cool down

Workout # 3B – 2500 yards/meters

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

200 pull, 20 sec rest
2 x 100 pull, 10 sec rests
200 pull

1 x 300 free, 30 sec rest (negative split)
2 x 150, 15 sec rests (hold pace from last half of 300)
4 x 50, 10 sec rests(descend)
2 x 150, 15 sec rests (hold pace of fastest 100)
1 x 300 (negative split)

100 easy cool down

 

 

Swim Workout #4A – 4000 yards/meters

 

Warm Up Set:

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

 

Pull Set:

2 x 200, 3 x 100, 4 x 50

 

Main Set:

4 x 50, 10 sec rests

4 x 100, 10 sec rests

4 x 150, 15 sec rests

4 x 200, 20 sec rests

100 easy

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