Swim Workout #1A – 3500 yards/meters

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

3 x 300 pull, 30 sec rests

3 x 100, 10 sec rests (2 easy, 1 fast)
6 x 50, 10 sec rests (alternating easy/fast)
12 x 25, 5 sec rests (1 easy, 3 fast 3 times through)
2:00 break
6 x 50, 10 sec rests (alternating easy/fast)
12 x 25, 5 sec rests (1 easy, 3 fast 3 times through)
2:00 break
12 x 25, 5 sec rests (1 easy, 3 fast 3 times through)

Swim Workout #1B – 2200 yards/meters

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

3 x 200 pull, 20 sec rests

2 x 100, 15 sec rests (1 easy, 1 fast)
4 x 50, 10 sec rests (alternating easy/fast)
8 x 25, 5 sec rests (1 easy, 3 fast 2 times through)
2:00 break
4 x 50, 10 sec rests (alternating easy/fast)
8 x 25, 5 sec rests (1 easy, 3 fast 2 times through)
2:00 break
8 x 25, 5 sec rests (1 easy, 3 fast 2 times through)

 

Workout #1C – 1700 yards/meters

Warm Up Set:
3 x 100 (swim, kick, swim)

Pull Set:
150, 100, 50 (10 sec rest between each)

Main Set:
2 x 200 (20 sec rests)
1:00 rest
3 x 100 (10 sec rests)
1:00 rest
4 x 50 (10 sec rests)
1:00 rest
8 x 25 (5 sec rests)

 

 

Workout #2A – 3600 yards/meters

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

4 x 200 pull, 20 sec rests

150 easy, 10 sec rest, 150 fast, 10 sec rest
100 easy, 10 sec rest, 100 fast, 10 sec rest
75 easy, 10 sec rest, 75 fast, 10 sec rest
50 easy, 10 sec rest, 50 fast, 10 sec rest
25 easy, 10 sec rest, 25 fast, 10 sec rest
400 easy, 2:00 break
150 easy, 10 sec rest, 150 fast, 10 sec rest
100 easy, 10 sec rest, 100 fast, 10 sec rest
75 easy, 10 sec rest, 75 fast, 10 sec rest
50 easy, 10 sec rest, 50 fast, 10 sec rest
25 easy, 10 sec rest, 25 fast, 10 sec rest

Workout #2B – 2800 yards/meters

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

3 x 200 pull, 20 sec rests

150 easy, 10 sec rest, 150 fast, 10 sec rest
100 easy, 10 sec rest, 100 fast, 10 sec rest
75 easy, 10 sec rest, 75 fast, 10 sec rest
50 easy, 10 sec rest, 50 fast, 10 sec rest
25 easy, 10 sec rest, 25 fast, 10 sec rest
200 easy, 2:00 break
150 easy, 10 sec rest, 150 fast, 10 sec rest
100 easy, 10 sec rest, 100 fast, 10 sec rest
75 easy, 10 sec rest, 75 fast, 10 sec rest
50 easy, 10 sec rest, 50 fast, 10 sec rest
25 easy, 10 sec rest, 25 fast, 10 sec rest

 

Workout #2C- 1700 yards/meters

Warm Up Set:
3 x 100 (swim, kick, pull)

Pull Set:
100, 200, 100 (15 sec rests)

Main Set:
3 x 150 descend (15 sec rests)
2:00 break
3 x 150 (15 sec rests)
(holding speed from fastest in descend set)

 

Workout #3A – 3800 yards/meters

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

4 x 150 pull, 15 sec rests

4 x 300, 30 sec rests
4 x 200, 20 sec rests
4 x 100, 10 sec rests

Workout #3B – 2600 yards/meters

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

4 x 100 pull, 10 sec rests

3 x 300, 30 sec rests
3 x 200, 20 sec rests
3 x 100, 10 sec rests

 

 

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, 30 sec rest

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

300 free, negative split, 30 sec rest

3  x 100, 10 sec rests (hold finishing pace of 300)

300 free, negative split, 30 sec rest

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

200 easy

300 all out

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