Workout #1A – 3800 yards/meters

4 x 200 (swim, kick, pull, swim)
6 x 150 pull

400
2:00 break
2 x 300, 30 sec rests
2:00 break
3 x 200, 20 sec rests
2:00 break
4 x 100, 10 sec rests
100 easy cool down
Workout #1B – 2500 yards/meters

4 x 100 (swim, kick, pull, swim)
6 x 100 pull, 15 sec rests

400
2:00 break
300
2:00 break
2 x 200, 20 sec rests
2:00 break
3 x 100, 10 sec rests
100 easy cool down

Workout #1C – 1500 yards/meters

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

(30 seconds rest between each 100)

3 x 200 pull (using pull buoys and hand paddles if available)

(30 seconds rest between each 200)

3 x 100 freestyle, 15 seconds rest between each one

4 x 50 sprint freestyle, 15 seconds rest between each one

 

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)

 
Workout #3A – 4300 yards/meters

4 x 200 (swim, kick, pull, swim)
100, 200, 300, 400 pull, 30 sec rest between each one

4 x 30, 30 sec rests, steady
2:00 break
4 x 20, 20 sec rests, descend
2:00 break
4 x 10, 15 sec rests, fast
100 easy cool down
Workout #3B – 2600 yards/meters

4 x 100 (swim, kick, pull, swim)
100, 200, 300 pull, 30 sec rest between each one

2 x 300, 30 sec rests, steady
2:00 break
3 x 200, 20 sec rests, descend
2:00 break
3 x 100, 15 sec rests, fast
100 easy cool down

 

Swim Workout #4A – 4000 yards/meters

Warm Up Set:

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

Pull Set:

5 x 200, 20 sec rests

Main Set:

8 x 100, 15 sec rests(descending)

8 x 50 pull, 10 sec rests

6 x 100, 15 sec rests(descending)

4 x 50 pull, 10 sec rests

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