Workout #1A – 3200 meters/yards

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
200 pull, 20 sec rest
4 x 100 pull, 10 sec rests
200 pull

Main Set:
4 x 100 moderate pace, 15 sec rests
100 fast
2:00 rest
4 x 100 moderate pace, 15 sec rests
2 x 50 fast (15 sec between each 50)
2:00 rest
4 x 100 moderate pace, 15 sec rests
4 x 25 fast (10 sec between each 25)

100 easy cool down

Workout #1B – 2300 meters/yards

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set:
200 pull, 30 sec rest
2 x 100 pull, 15 sec rests
200 pull

Main Set:
3 x 100 moderate pace on 15 sec rests
100 fast
2:00 rest
3 x 100 moderate pace on 15 sec rests
2 x 50 fast (15 sec between each 50)
2:00 rest
3 x 100 moderate pace on 15 sec rests
4 x 25 fast (10 sec between each 25)

100 easy cool down

 

Workout #1C – 1600 meters/yards

Warm Up Set:
3 x 100 (swim, kick, pull)

Pull Set:
200 pull, 20 sec rest
2 x 100 pull, 10 sec rests

Main Set:
3 x 100 moderate pace on 15 sec rests
2 x 50 fast (15 sec between each 50)
2:00 rest
3 x 100 moderate pace on 15 sec rests
4 x 25 fast (10 sec between each 25)

100 easy cool down

 

Workout #2A – 3800 meters/yards

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
5 x 100 pull, 10 sec rests
5 x 100 pull (25 free, 25 stroke drill, 25 free, 25 stroke drill)
(for stroke drills, do swimming with fist instead of open hand for first drill, catch up stroke for second drill)
Main Set:
1 x 300 steady, 30 sec rest
3 x 100, 10 sec rests (descend)
2:00 rest
2 x 200 steady, 20 sec rest
6 x 50, 10 sec rests (descend)
2:00 rest
3 x 100 steady, 10 sec rests
12 x 25 sprint, 10 sec rest between each 25

100 easy cool down

 

Workout #2B – 2300 meters/yards

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set:
5 x 100 pull (25 free, 25 stroke drill, 25 free, 25 stroke drill)
(for stroke drills, do swimming with fist instead of open hand for first drill, catch up stroke for second drill)
Main Set:
1 x 200 steady 20 sec rest
2 x 100, 10 sec rests (descend)
2:00 rest
1 x 200 steady 20 sec rest
4 x 50, 10 sec rests (descend)
2:00 rest
3 x 100 steady, 10 sec rests
8 x 25 sprint, 10 sec rest between each 25

100 easy cool down

Workout #2C – 1500 meters/yards

Warm Up Set:
3 x 100 (swim, kick, pull)

Pull Set:
4 x 100 pull (25 free, 25 stroke drill, 25 free, 25 stroke drill)
(for stroke drills, do swimming with fist instead of open hand for first drill, catch up stroke for second drill)
Main Set:
1 x 200 steady 20 sec rest
2 x 100, 10 sec rests (descend)
2:00 rest
1 x 200 steady 20 sec rest
4 x 50, 10 sec rests (descend)

100 easy cool down

 

 
Workout #3A – 3700 meters/yards

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
100 (10 sec rest), 200 (20 sec rest), 300 (30 sec rest), 200 (20 sec rest), 100

Main Set:
20 x 100, 10 sec rests with a 1 minute break after every 5th one

Workout #3B – 2200 meters/yards

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set:
100 (10 sec rest), 200 (20 sec rest), 200 (20 sec rest), 100

Main Set:
12 x 100, 10 sec rests with a 1 minute break after every 4th one

 

 

Swim Workout #4A – 5000 yards/meters

 

Warm Up Set:

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

 

Pull Set:

6 x 150, 15 sec rests

 

Main Set:

6 x 100, 15 sec rests (easy)

300 negative split

6 x 100, 15 sec rests (medium)

300 negative split

6 x 100, 15 sec rests (hard)

30 seconds rest

300 hard effort, 1 minute rest

400 easy effort

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