Swim Workout #1A – 3500 yards/meters

Warm up set:

8 x 25 (every 4thfast)

6 x 25 (every 3rdfast)

4 x 25 (every 2ndfast)

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 2ndfast)

6 x 25 (every 3rdfast)

8 x 25 (every 4thfast)

(5 sec rest after each 25)

 

 

Swim Workout #1B – 2500 yards/meters

Warm up set:

8 x 25 (every 4thfast)

6 x 25 (every 3rdfast)

4 x 25 (every 2ndfast)

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 2ndfast)

6 x 25 (every 3rdfast)

8 x 25 (every 4thfast)

(5 sec rest after each 25)

 

Swim Workout #1C – 2000 yards/meters

Warm up set:

8 x 25 (every 4thfast)

6 x 25 (every 3rdfast)

4 x 25 (every 2ndfast)

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 2ndfast)

6 x 25 (every 3rdfast)

8 x 25 (every 4thfast)

(5 sec rest after each 25)

 

 

Workout #2A – 3900 yards/meters

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

12 x 50 pull, 10 sec rests

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

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 #3A – 4000 yards/meters

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

8 x 100 pull, 10 sec rests (using pull buoys and paddles)

400 steady, 30 sec rest, 4 x 100 steady, 10 sec rest
300 steady, 30 sec rest, 3 x 100 steady, 10 sec rests, 100 fast
Rest 1:00
100 steady, 10 sec rest, 3 x 100 fast, 10 sec rests, 300 all out
Rest 1:00
6 x 25 kick (using fins if you have them)
50 easy free

Swim Workout #3B – 2600 yards/meters

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

6 x 100 pull, 10 sec rests (using pull buoys and paddles)

300 steady, 30 sec rest, 3 x 100 steady, 10 sec rests, 100 fast
Rest 1:00
100 steady, 10 sec rest, 3 x 100 fast, 10 sec rests, 300 all out
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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