Swim Workout #1A – 3700 yards/meters

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

16 x 50 pull, 10 sec rests

4 x 100, 15 sec rests
1:00 break, then 100 free sprint, then go right into a 200 easy for active recovery
Repeat this set 3 times with a 2 minute break between each set

Swim Workout #1B – 2200 yards/meters

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

8 x 50 pull, 10 sec rests

4 x 100, 15 sec rests
1:00 break, then 100 free sprint, then go right into a 200 easy for active recovery
Repeat this set 2 times with a 2 minute break between each set

 

Swim Workout #1C – 1500 yards/meters

3 x 100 (swim, kick, pull)

4 x 50 pull, 10 sec rests

3 x 100, 10 sec rests
1:00 break, then 100 free sprint, then go right into a 100 easy for active recovery
Repeat this set 2 times with a 2 minute break between each set

 

 
Swim Workout #2A – 3500 yards/meters

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

3 x 300 pull, 30 sec rests

5 x 200 free, 20 sec rests, descend
2:00 break
5 x 100 free, 15 sec rests, descend
2:00 break
6 x 50 free, 10 sec rests, descend

 
Swim Workout #2B – 2400 yards/meters

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

2 x 300 pull, 30 sec rests

4 x 200 free, 20 sec rests, descend
2:00 break
4 x 100 free, 15 sec rests, descend
2:00 break
4 x 50 free, 10 sec rests, descend

Swim Workout #2C – 1700 yards/meters

3 x 100 (swim, kick, pull)

2 x 200 pull, 30 sec rests

3 x 200 free, 20 sec rests, descend
2:00 break
3 x 100 free, 10 sec rests, descend
2:00 break
2 x 50 free, 10 sec rests, descend

 

 

 
Swim Workout #3A – 3600 yards/meters

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

4 x 200 pull, 20 sec rests

400 free, 2:00 break
4 x 100 free, 15 sec rests
4 x 100 free, 10 sec rests
4 x 100 free, 5 sec rests
2:00 break
400 all out

Swim Workout #3B – 2500 yards/meters

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

3 x 200 pull, 20 sec rests

300 free, 2:00 break
3 x 100 free fast, 15 sec rests
3 x 100 free easy, 10 sec rests
3 x 100 free fast, 5 sec rests
2:00 break
300 all out

 

 

Workout #4A – 4000 yards/meters

 

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

 

3 x (150, 100, 50) pull

 

5 x 200, 20 sec rests

5 x 100, 15 sec rests

5 x 50, 10 sec rests

10 x 25 on 30 seconds (alternate easy/sprint each 25)

100 easy

 

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