Swim Workout #1A – 4000 yards/meters

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

400 pull, 45 sec rest, 2 x 200 free (not pulling), 20 sec rests
400 pull, 45 sec rest, 4 x 100 free (not pulling), 10 sec rests
400 pull, 45 sec rest, 8 x 50 free (not pulling), 10 sec rests
400 pull, 45 sec rest, 16 x 25 free (not pulling), 5 sec rests

Swim Workout #1B – 2800 yards/meters

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

300 pull, 30 sec rest, 2 x 150 free (not pulling) 15 sec rests
300 pull, 30 sec rest, 3 x 100 free (not pulling) 10 sec rests
300 pull, 30 sec rest, 6 x 50 free (not pulling) 10 sec rests
300 pull, 30 sec rest, 12 x 25 free (not pulling) 5 sec rests

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)

2 x 200 pull, 20 sec rest between

8 x 100 free, 10 sec rests
4 x 200 free, 20 sec rests
8 x 25 free, 5 sec rests (sprint), go right into a 200 easy after last 25
8 x 25 free, 10 sec rests (sprint)
200 free, hard effort, go right into a 200 real easy for recovery
1:00 break
200 free, hard effort

Workout #2B – 2700 yards/meters

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

6 x 100 free, 10 sec rests
3 x 200 free, 25 sec rests
8 x 25 free w/5 sec rests (sprint), go right into a 200 easy after last 25
8 x 25 free w/5 sec rests (sprint)
100 free, hard effort, go right into a 100 real easy for recovery
1:00 break
100 free, hard effort

 

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 – 3800 yards/meters

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

300 pull, 30 sec rest
2 x 150 pull, 15 sec rests
300 pull

400 free, 45 sec rest
2 x 200 free, 20 sec rests
4 x 100 free, 10 sec rests
2:00 break
3 x 100 free, 10 sec rests
2 x 150 free, 15 sec rests
300 free, hard effort

Workout #3B – 2600 yards/meters

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

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

300 free, 30 sec rest
2 x 150 free, 15 sec rests
3 x 100 free, 10 sec rests
2:00 break
2 x 100 free, 10 sec rests
2 x 150 free, 15 sec rests
200 free, hard effort

 

 

Swim Workout #4A – 4000 yards/meters

 

Warm Up Set:

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

 

Pull Set:

3 x 200, 20 sec rests

 

Main Set:

4 x 100, 15 sec rests (descending)

2000 for time

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