Swim Workout #1A – 4000 yards/meters

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

Pull Set:
200 pull, 30 seconds rest
10 x 50 on base

Main Set:
6 x 100 on base (steady)
3 x 200 on base (steady, strong, fast)
2:00 rest
4 x 100 on base (descending)
2 x 200 on base (steady, fast)
2:00 rest
2 x 100 on base (steady)
1 x 200 fast
100 easy cool down

Swim Workout #1B – 2200 yards/meters

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

Pull Set:
200 pull, 30 seconds rest
6 x 50, 10 sec rests

Main Set:

4 x 100, 15 sec rests (descending)
2 x 200, 30 sec rests (steady, fast)
2:00 rest
2 x 100, 15 sec rests(steady)
1 x 200 fast
100 easy cool down

Swim Workout #1C – 1700 yards/meters

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

Pull Set:
200 pull, 30 seconds rest
4 x 50, 10 sec rests

Main Set:

4 x 100, 15 sec rests (descending)
2 x 200, 30 sec rests (steady, fast)
2:00 rest
2 x 100, 15 sec rest (steady)

Swim Workout #2A – 4000 yards/meters

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

Pull Set:
10 x 100 on base

Main Set:
300 on base
2 x 200 on base
2:00 rest
300 on base
3 x 100 on base
2:00 rest
300 on base
4 x 50 on base
(each 300 should get faster)
6 x 50 kick (no kick board, using fins)
100 easy cool down

Swim Workout #2B – 2800 yards/meters

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

Pull Set:
6 x 100, 20 sec rests

Main Set:
300, 30 sec rest
200 free
2:00 rest
300, 30 sec rest
2 x 100, 10 sec rests
2:00 rest
300, 30 sec rest
4 x 50, 10 sec rests
(each 300 should get faster)
4 x 50 kick (no kick board, using fins)
100 easy cool down

Swim Workout #2C – 1700 yards/meters

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

Pull Set:
4x 100, 15 sec rests

Main Set:
300, 30 sec rest
2 x 100, 10 sec rests
2:00 rest
300, 30 sec rest
4 x 50, 10 sec rests
(each 300 should get faster)

Swim Workout #3A – 3700 yards/meters

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

Pull Set:
5 x 200 on base

Main Set:
4 x 100 on base (moderate), 1 x 100 fast
1:00 rest
3 x 100 on base (moderate), 1 x 100 fast
1:00 rest
2 x 100 on base (moderate), 1 x 100 fast
1:00 rest
1 x 100 on base (moderate), 1 x 100 fast
1:00 rest
1 x 100 fast
1:00 rest
400 (moderate)

Swim Workout #3B – 2700 yards/meters

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

Pull Set:
3 x 200, 30 sec rests

Main Set:
4 x 100, 10 sec rests (moderate), 1 x 100 fast
1:00 rest
3 x 100, 10 sec rests (moderate), 1 x 100 fast
1:00 rest
2 x 100, 10 sec rests (moderate), 1 x 100 fast
1:00 rest
1 x 100 10 sec rest (moderate), 1 x 100 fast
1:00 rest
1 x 100 fast
1:00 rest
200 (moderate)

Swim Workout #4A – 3800 yards/meters

Warm Up Set:
4 x 250 (swim, kick, pull, swim)

Pull Set:
4 x 250 pull

Main Set:
6 x 50 on base
3 x 100 on base
300 hard effort, 2 minute rest
4 x 50 on base
2 x 100 on base
200 hard effort, 2 minute rest
2 x 50 on base
100 hard effort
100 easy

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