Swim Workout #1A – 4000 yards/meters

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

Pull Set:
4 x 100, 10 sec rests
400 (1:00 rest)
3 x 100, 10 sec rests

Main Set:
4 x 10, 20 sec rests, descending
100 real easy
8 x 50, 15 sec rests (hard)
100 real easy
4 x 10, 20 sec rests, descending
8 x 25 sprints (10 sec rest between each one)
1:00 rest
500 easy

Swim Workout #1B – 2600 yards/meters

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

Pull Set:
3 x 100, 15 sec rests
200, 20 sec rest
2 x 100, 15 sec rests

Main Set:
3 x 100, 20 sec rests, descending
6 x 50, 15 sec rests(hard)
3 x 100, 20 sec rests, descending
8 x 25 sprints (10 sec rest between each one)
1:00 rest
400 easy

Swim Workout #1C – 1700 yards/meters

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

Pull Set:
3 x 100, 15 sec rests

Main Set:
3 x 100, 20 sec rests, descending
6 x 50, 15 sec rests(hard)
3 x 100, 20 sec rests, descending
8 x 25 sprints (10 sec rest between each one)

Swim Workout #2A – 4000 yards/meters

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

Pull Set:
300, 30 sec rest
3 x 100, 10 sec rests
300, 30 sec rest
3 x 100, 10 sec rests

Main Set:
20 x 100, 15 sec rests

Swim Workout #2B – 2200 yards/meters

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

Pull Set:
200, 30 sec rest
2 x 100, 10 sec rests
200, 30 sec rest
2 x 100, 10 sec rests

Main Set:
10 x 100, 15 sec rests

 

Swim Workout #2C – 1700 yards/meters

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

Pull Set:
200, 30 sec rest
2 x 100, 10 sec rests

Main Set:
10 x 100, 15 sec rests

 

Swim Workout #3A – 3600 yards/meters

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

Pull Set:
200, 20 sec rest
5 x 100, 10 sec rests
200

Main Set:
200, 20 sec rest(steady)
5 x 100, 10 sec rests
200 (fast)
2:00 rest
200, 20 sec rest (steady)
5 x 100, 10 sec rests
200, 20 sec rest (fast)
100 easy cool down

Swim Workout #3B – 2600 yards/meters

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

Pull Set:
200, 20 sec rest
3 x 100, 15 sec rests
200

Main Set:
200, 20 sec rest(steady)
3 x 100, 15 sec rests
200, (fast)
2:00 rest
200, 20 sec rest(steady)
3 x 100, 15 sec rests
200 (fast)
100 easy cool down

 

 

 

Swim Workout #4A – 3900 yards/meters

 

Warm Up Set:

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

 

Pull Set:

5 x 100 pull, 10 sec rests

 

 

Main Set:

 

500 free (medium hard effort)

2:00 rest

2 x 200, 20 sec rests

500 free (hard effort)

2:00 rest

5 x 100 free, 10 sec rests

500 free (very hard effort)

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