Swim Workout #1A – 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
8 x 100 pull (using paddles and pull buoys), 10 sec rests
Main Set:
200 easy, 20 sec rest, 100 fast, 15 sec rest, 200 easy
2:00 break
100 easy, 10 sec rest, 200 fast, 20 sec rest, 200 easy
2:00 break
100 fast, 15 sec rest, 200 easy, 20 sec rest, 200 fast
2:00 break
100 easy, 10 sec rest, 200 fast, 30 sec rest, 200 fast
Swim Workout #1B – 2300 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
4 x 100 pull (using paddles and pull buoys), 10 sec rests
Main Set:
200 easy, 20 sec rest, 100 fast, 15 sec rest, 200 easy
2:00 break
100 easy, 10 sec rest, 200 fast, 20 sec rest, 200 easy
2:00 break
100 fast, 15 sec rest, 200 easy, 20 sec rest, 200 fast
Swim Workout #1C – 1300 yards/meters
4 x 50 (swim, kick, pull, swim) 10 sec rest between each
6 x 50 pull (pull buoys and paddles), 10 sec rest between each
2 x 50 free, 10 sec rest between each
2 x 100 free, 15 sec rest between each
2 x 150 free, 20 sec rest between each
1 x 200 free
Swim Workout #2A – 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
300, 30 sec rest, 200, 20 sec rest, 100, 10 sec rest, 4 x 50, 5 sec rests
Main Set:
20 x 100
4 with 15 sec rests, 3 with 10 sec rests then 2:00 break
2 with 10 sec rests, 1 fast then break for 2 minutes
1 on 20 sec rest, 2 on 15 sec rests, 3 on 10 sec rests break for 2 minutes
4 on 5 sec rests
Swim Workout #2B – 2500 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
200, 20 sec rest, 100, 10 sec rest, 4 x 50, 5 sec rests
Main Set:
16 x 100
3 on 15 sec rest, 2 on 10 sec rest 2:00 break
2 on 10 sec rest, 1 on 5 sec rest then break for 2 minutes
1 on 20 sec rest, 2 on 15 sec rest, 2 on 10 sec rest then break for 2 minutes
3 on 5 sec rests
Swim Workout #2C – 1600 yards/meters
Warm Up Set:
4 x 50 (swim, kick, pull, swim)
Pull Set:
4 x 100 pull (using paddles and pull buoys)
Main Set:
200 easy, 100 fast, 200 easy, 15 sec rest between each
2:00 break
100 easy, 200 fast, 200 easy all on base, 15 sec rest between each
Swim Workout #3A – 3500 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
200, 20 sec rest, 2 x 150, 15 sec rests, 200
Main Set:
100 10 sec rest, 50 on 15 sec rest, 4 x 50 on 10 sec rests (fast)
2:00 break
200 on 15 sec rest, 50 on 15 sec rest, 2 x 100 on 10 sec rests (fast)
2:00 break
300 on 30 sec rest, 50 on 15 sec rest, 8 x 25 5 sec rests (fast)
2:00 break
400 on 45 sec rest, 50 on 15 sec rest, 1 x 200 on base (fast)
-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out
Swim Workout #3B – 2300 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
200, 20 sec rest, 150, 15 sec rest, 200
Main Set:
100 free 10 sec rest, 50 easy, 4 x 50 (fast), 5 sec rests
2:00 break
200 free 20 sec rest, 50 easy, 2 x 100 (fast), 10 sec rests
2:00 break
300 free 30 sec rest, 50 easy, 1 x 200 (fast)
-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out
Swim Workout #3C – 1500 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
200, 20 sec rest, 150, 15 sec rest, 50
Main Set:
100 free 10 sec rest, 50 easy, 4 x 50 (fast), 5 sec rests
2:00 break
200 free 20 sec rest, 50 easy, 2 x 100 (fast), 10 sec rests
-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out
Swim Workout #4A – 4000yards/meters
10 x 50 easy, 10 sec rests
8 x 50 moderate, 10 sec rests
6 x 50 hard, 10 sec rests
4 x 100 descending, 15 sec rests
4 x 400 pull/paddles, 30 sec rests
8 x 100, moderate, 10 sec rests