Workout #1A – 4300 yards/meters
Warm Up Set:
4 x 200 (swim, pull, kick, swim)
Main Set:
7 x 500 (1 minute rest between each one)
#1 = Pull, #2, 3, 4 = descend, #5 = Pull, #6 = easy, #7 = all out
Workout #1B – 2500 yards/meters
Warm Up Set:
4 x 100 (swim, pull, kick, swim)
Main Set:
7 x 300 (1 minute rest between each one)
#1 = Pull, #2, 3, 4 = descend, #5 = Pull, #6 = easy, #7 = all out
Workout #1C – 1200 yards/meters
4 x 100 (swim, kick, pull, swim)
15 sec rest between each
6 x 25 sprint (10 sec rest between each)
4 x 50 free (10 sec rest between each)
2 x 100 free (20 sec rest between each)
200 free (30 sec rest after)
50 free
Workout #2A – 4000 yards/meters
Warm Up Set:
4 x 200 (swim, pull, kick, swim)
Pull Set:
8 x 100 pull, 10 sec rests
Main Set:
6 x 10, 10 sec rests, 2 x 100, 5 sec rests
1:00 break
4 x 10, 10 sec rests, 4 x 100, 5 sec rests
1:00 break
2 x 10, 10 sec rests, 6 x 100, 5 sec rests
Workout #2B – 2600 yards/meters
Warm Up Set:
4 x 100 (swim, pull, kick, swim)
Pull Set:
4 x 100 pull
Main Set:
4 x 100 w/20 sec rest between, 2 x 100 w/10 sec rest between
1:00 break
3 x 100 w/20 sec rest between, 3 x 100 w/10 sec rest between
1:00 break
2 x 100 w/20 sec rest between, 4 x 100 w/10 sec rest between
Workout #2C – 1200 yards/meters
4 x 100 (swim, kick, pull, swim)
15 sec rest between each
8 x 50 free (10 sec rest between each)
200 free (30 sec rest)
4 x 50 free (10 sec rest between each)
Workout #3A – 3550 yards/meters
Warm Up Set:
4 x 200 (swim, pull, kick, swim)
Pull Set:
4 x 200, 20 sec rests
Main Set:
300, 30 sec rest (easy)
200, 20 sec rest (steady)
100 , 10 sec rest(fast)
50 (sprint)
2:00 break
Repeat full set three times
Workout #3B – 2300 yards/meters
Warm Up Set:
4 x 100 (swim, pull, kick, swim)
Pull Set:
3 x 200 w/20 sec rest between each
Main Set:
300 w/30 sec rest (easy)
200 w/20 sec rest (steady)
100 w/10 sec rest (fast)
50 (sprint)
2:00 break
Repeat full set two times
Swim Workout #4A – 4000 yards/meters
500 easy warm up
4 x 50 easy, 15 sec rests
4 x 50 moderate, 10 sec rests
4 x 50 hard, 5 sec rests
4 x 100 descending, 10 sec rests
4 x 200 pull/paddles, 15 sec rests
4 x 100 descending, 10 sec rests
4 x 200 pull/paddles, 15 sec rests
4 x 100 descending, 10 sec rests
100 easy