Swim Workout #1A – 3500 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:

50 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 #1B – 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 #1C – 2000 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:

20 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 #2A – 3900 yards/meters

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

12 x 50 pull on base

2 x 300 on base
2 x 200 on base
2 x 100 on base
2:00 break
2 x 100 on base
2 x 200 on base
2 x 300 on base

100 easy cool down

Workout #2B – 2700 yards/meters

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

8 x 50 pull, 10 sec rests

1 x 300, 30 sec rest
2 x 200, 20 sec rest
2 x 100, 10 sec rest
2:00 break
2 x 100, 10 sec rest
2 x 200, 20 sec rest
1 x 300

100 easy cool down

Swim Workout #3B – 2600 yards/meters

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

6 x 100 pull on base (using pull buoys and paddles)

300 steady, 3 x 100 steady, 100 fast all on base
Rest 1:00
100 steady, 3 x 100 fast, 300 all out, all on base
Rest 1:00
6 x 25 kick (using fins if you have them)
50 easy free

Swim Workout #4A – 5000 yards/meters

4 x 250 free, 30 sec rests

10 x 100 free, 15 sec rests

5 x 200 free, 30 sec rests

2 x 500 free, 1 minute rests

20 x 50 free, 10 sec rests

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