Swim Workout #1A – 4000 yards/meters

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

8 x 100 pull, 10 sec rests(using pull buoys and paddles)

400 steady (30 sec rest), 3 x 100 steady, 100 fast, 10 sec rests
Rest 1:00
200 steady (20 sec rest), 2 x 100 fast, 10 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

Workout #1B – 2600 yards/meters

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

6 x 50 pull, 10 sec rests

400 steady (30 sec rest), 3 x 100 steady, 100 fast, 10 sec rests
Rest 1:00
200 steady (20 sec rest), 2 x 100 fast, 10 sec rests
Rest 1:00
100 steady (15 sec rest), 3 x 100 fast (15 sec rests), 300 all out
Workout #1C – 1900 yards/meters

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

6 x 50 pull, 10 sec rests

300 steady (30 sec rest), 2 x 100 steady, 100 fast, 10 sec rests
Rest 1:00
200 steady (20 sec rest), 2 x 100 fast, 10 sec rests
Rest 1:00
100 steady (15 sec rest), 1 x 100 fast (1:00 rest),

 

Workout #2A – 3700 yards/meters

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

6 x 200 pull

8 x 50, 10 sec rests
4 x 100, 15 sec rests
2 x 200, 20 sec rests
2:00 break
400 all out
100 easy cool down

 

Workout #2B – 2400 yards/meters

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

6 x 50, 10 sec rests
3 x 100, 15 sec rests
1 x 200
2:00 break
400 all out
100 easy cool down

Workout #3A – 3600 yards/meters

4 x 200 (swim, kick, pull, swim)
8 x 100 pull

1000 straight (getting faster each 200)
2:00 break
10 x 100 on base +5 seconds

Workout #3B – 2600 yards/meters

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

800 straight (getting faster each 200)
2:00 break
8 x 100, 15 sec rests

 

 

Swim Workout #4A – 4800 yards/meters

Warm Up Set:

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

Pull Set:

5 x 200, 20 sec rests

Main Set:

500 free, negative split

5 x 100, 10 sec rests

400 free, negative split

4 x 100, 10 sec rests

300 free, negative split

3 x 100, 10 sec rests

200 free, negative split

2 x 100, 10 sec rests

 

 

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