Workout #1A – 3700 yards/meters

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

6 x 150 pull, 30 seconds rest between each one

300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
2:00 break
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
2:00 break
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out

50 easy cool down

Workout #1B – 2400 yards/meters

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

4 x 150 pull, 30 seconds rest between each one

300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
2:00 break
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out

100 easy cool down

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)

5 x 200 pull, 20 sec rests

4 x 100, 15 sec rests
1 x 100 hard
1:00 break
3 x 100, 15 sec rests
2 x 100, 10 sec rests
1:00 break
2 x 100, 15 sec rests
3 x 100, 10 sec rests
1:00 break
1 x 100, 15 sec rest
4 x 100, 10 sec rests

200 easy cool down

Workout #2B – 2600 yards/meters

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

3 x 200 pull, 20 sec rests

4 x 100, 15 sec rests
1 x 100 hard
1:00 break
3 x 100, 15 sec rests
2 x 100 hard, 10 sec rests
1:00 break
2 x 100, 15 sec rests
3 x 100, hard, 10 sec rests

100 easy cool down

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 – 3200 yards/meters

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

8 x 100 pull, 10 sec rests

4 x 50, 10 sec rests (1 easy, 3 fast)
4 x 100, 15 sec rests (1 easy, 3 fast)
1:00 break
3 x 50, 10 sec rests (1 easy, 2 fast)
3 x 100, 15 sec rests (1 easy, 2 fast)
1:00 break
2 x 50, 10 sec rests (1 easy, 1 fast)
2 x 100, 15 sec rests (1 easy, 1 fast)
1:00 break
1 x 50 fast, 10 sec rest
1 x 100 fast

100 easy cool down

Workout #3B – 2400 yards/meters

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

10 x 100 pull, 20 sec rests

3 x 50, 10 sec rests (1 easy, 2 fast)
3 x 100, 15 sec rests (1 easy, 2 fast)
1:00 break
2 x 50, 10 sec rests (1 easy, 1 fast)
2 x 100, 15 sec rests (1 easy, 1 fast)
1:00 break
1 x 50 fast, 10 sec rest
1 x 100 fast

100 easy cool down

 

 

Workout #4A – 4000 yards/meters

 

500 easy

4 x 100, 15 sec rests (easy)

3 x 100, 10 sec rests (moderate)

2 x 100, 5 sec rests (hard)

 

5 x 200 paddles/pull buoy, 20 sec rests

5 x 100 paddles/pull buoy, 10 sec rests

 

3 x 100 descending, 15 sec rests

3 x 200 descending, 20 sec rests

 

200 easy cool down

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