Swim Workout #1A – 4000 yards/meters

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

8 x 100 pull, 15 sec rests (using pull buoys and paddles)

400 steady, 1:00 rest, 3 x 100 steady, 15 sec rests, 100 fast
Rest 1:00
200 steady, 30 sec rest, 2 x 100 fast, 15 sec rests
Rest 1:00
100 steady, 15 sec rest, 3 x 100 fast, 15 sec rests, 400 all out
Rest 1:00
10 x 25 kick (using fins if you have them)
150 easy free

Swim Workout #1B – 2600 yards/meters

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

6 x 100 pull, 15 sec rests(using pull buoys and paddles)

300 steady, 3 x 100 steady, 100 fast, 30 sec after 300, 15 sec after 100’s
Rest 1:00
100 steady, 3 x 100 fast, 300 all out, 15 sec after 100’s
Rest 1:00
6 x 25 kick (using fins if you have them)
50 easy free
 

Swim Workout #1C – 2200 yards/meters

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

6 x 100 pull, 15 sec rests(using pull buoys and paddles)

200 steady, 2 x 100 steady, 100 fast, 30 sec after 200, 15 sec after 100’s
Rest 1:00
100 steady, 2 x 100 fast, 200 all out, 15 sec after 100’s
Rest 1:00
6 x 25 kick (using fins if you have them)
50 easy free

 

 
Swim Workout #2A – 3600 yards/meters

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

200, 2 x 150, 2 x 100 pull (using pull buoys and hand paddles)

16 x 50 with 10 sec rests (every 4th one sprint)
1:00 break
12 x 50 with 10 sec rests (every 3rd one sprint)
1:00 break
8 x 50 with 10 sec rests (every other on sprint)
1:00 break
4 x 50 with 10 sec rests (sprint each one)

100 easy cool down

 

Swim Workout #2B – 2500 yards/meters

Warm up set:

8 x 25 (every 4th fast)

6 x 25 (every 3rd fast)

4 x 25 (every 2nd fast)

2 x 25 (both fast)

(5 sec rest after each 25)

Main Set:

30 x 50 with paddles/pull buoy, 10 sec rests

Cool down set:

2 x 25 (both fast)

4 x 25 (every 2nd fast)

6 x 25 (every 3rd fast)

8 x 25 (every 4th fast)

(5 sec rest after each 25)

 

 

Swim Workout #3A – 4000 yards/meters
4 x 200 (swim, kick, pull, swim)

200, 4 x 100, 200 using pull buoys and hand paddles

5 x 100, 15 sec rests (4 moderate, 1 hard)
2:00 break
5 x 100, 15 sec rests (3 moderate, 2 hard)
2:00 break
5 x 100, 15 sec rests (2 moderate, 3 hard)
2:00 break
5 x 100, 15 sec rests (1 moderate, 4 hard)

400 easy

Swim Workout #3B – 2400 yards/meters

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

200, 2 x 100, 200 using pull buoys and hand paddles

4 x 100, 15 sec rests (3 moderate, 1 hard)
2:00 break
4 x 100, 15 sec rests (2 moderate, 2 hard)
2:00 break
4 x 100, 15 sec rests (1 moderate, 3 hard)

200 easy

 

Swim Workout #4A – 5000 yards/meters

Warm Up Set:

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

Pull Set:

2 x 200, 3 x 100, 4 x 50

Main Set:

4 x 50, 10 sec rests

4 x 100, 15 sec rests

4 x 150, 20 sec rests

4 x 200, 30 sec rests

2 x 500 pull, 1 minute rest between

100 easy

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