Workout #1A – 4000 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
3 x 300 pull, 30 sec rests

Main Set:
4 x 100, 20 sec rests
600 free (negative split, second 300 faster then 1st)
2:00 rest
4 x 100, 15 sec rests
400 free negative split, second 200 faster then 1st)
2:00 rest
2 x 100, 10 sec rests
200 all out effort
100 easy

Workout #1B – 2800 yards/meters

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

Pull Set:
3 x 200 pull, 20 sec rests

Main Set:
3 x 100, 20 sec rests
400 free (negative split, second 200 faster then 1st)
2:00 rest
3 x 100, 15 sec rests
300 free negative split, second 1500 faster then 1st)
2:00 rest
2 x 100, 10 sec rests
200 all out effort
100 easy

Swim Workout #1C – 1500 meters/yards

 

6 x 50, 10 sec rest between each (swim, kick, pull, swim, kick, pull)

6 x 50 free, 10 sec rest between each

6 x 100 free. 15 sec rest between each

6 x 50 free, 10 sec rest between each

Workout #2A – 3600 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
5 x 200 pull, 20 sec rests

Main Set:
2 x 100, 15 sec rests(easy)
100 on base (fast)
100 easy, 15 sec rest
100 (fast)
1:00 rest
2 x 100, 15 sec rests (easy)
100, 10 sec rest (fast)
100 easy 15 sec rest
200 (fast)
1:00 rest
2 x 100, 15 sec rests (easy)
100, 10 sec rest (fast)
100 easy, 10 sec rest
300 on base (fast)
100 easy

Workout #2B – 2800 yards/meters

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

Pull Set:
3 x 200 pull

Main Set:
2 x 100, 15 sec rests (easy)
100, 10 sec rest (fast)
100 easy, 15 sec rest
100, (fast)
1:00 rest
2 x 100, 15 sec rests(easy)
100, 10 sec rest (fast)
100 easy, 15 sec rest
200 (fast)
1:00 rest
2 x 100, 15 sec rests (easy)
100, 10 sec rest (fast)
100 easy, 15 sec rest
300 (fast)
100 easy

Swim Workout #2C – 1800 yards/meters

 

Warm Up Set:

3 x 100 (swim, kick, pull)

 

Pull Set:

3 x 100 pull, 15 sec rest between each one

 

Main Set:

300 free, 30 sec rest

3 x 100 free, 10 sec rest between each

200 free, 20 sec rest

2 x 100 free, 10 sec rest between each

100 free, 15 sec rest

2 x 50 sprint, 15 sec rest between each

Workout #3A – 4100 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
10 x 100 pull, 10 sec rests

Main Set:
8 x 50, 10 sec rests
4 x 100, 10 sec rests
400 hard effort
2:00 rest
4 x 50, 10 sec rests
2 x 100, 10 sec rests
200 hard effort
1:00 rest
2 x 50, 10 sec rests
100 hard effort
100 easy

Workout #3B – 2800 yards/meters

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

Pull Set:
6 x 100 pull

Main Set:
6 x 50, 10 sec rests
3 x 100, 15 sec rests
300 hard effort
2:00 rest
4 x 50, 10 sec rests
2 x 100, 15 sec rests
200 hard effort
1:00 rest
2 x 50, 10 sec rests
100 hard effort
100 easy

 

 

Workout #4A – 4000 yards/meters

 

Warm Up Set:

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

 

Pull Set:

3 x 300 pull, 30 sec rests

 

Main Set:

400, 45 sec rest

2 x 300, 30 sec rests

3 x 200, 20 sec rests

2 minute rest

4 x 100, 20 sec rests (very hard effort)

100 easy

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