Workout #1A – 4000 yards/meters

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

10 x 100 pull, 10 sec rests

100 free easy, 30 seconds rest
200 free, 30 seconds rest
300 free, 1:00 rest
400 free (pace should get faster on each interval)
3:00 break
400 free easy, 1:00 rest
300 free, 1:00 rest
200 free, 30 seconds rest
100 all out (pace gets faster with each interval after the 400)

200 easy cool down

Workout #1B – 2400 yards/meters

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

6 x 100 pull, 10 sec rest between each

100 free easy, 30 seconds rest
200 free, 30 seconds rest
300 free, (pace should get faster on each interval)
3:00 break
300 free, 1:00 rest
200 free, 30 seconds rest
100 all out (pace gets faster with each interval after the 300)

200 easy cool down

 

Workout #1C – 1700 yards/meters

5 x 100 pull, 10 sec rest between each

100 free easy, 30 seconds rest
200 free, 30 seconds rest
300 free, (pace should get faster on each interval)
3:00 break
300 free, 1:00 rest
200 free, 30 seconds rest
100 all out (pace gets faster with each interval after the 300)

 

Workout #2A – 4000 yards/meters

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

400 pull, 1:00 rest
2 x 200 pull, 20 sec rests
2 x 100 pull, 10 sec rest

4 x 200, 20 sec rests
2:00 break
3 x 200, 20 sec rests
2:00 break
2 x 200, 20 sec rests
2:00 break
200 all out

200 easy cool down

Workout #2B – 2400 yards/meters

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

400 pull, 1:00 rest
200 pull, 20 sec rest
100 pull

3 x 200, 20 sec rests
2:00 break
2 x 200, 20 sec rest
2:00 break
200 all out

100 easy cool down

Workout #2C – 1600 yards/meters

300 pull, 2:00 rest
200 pull, 20 sec rest
100 pull

2 x 200, 20 sec rest
2:00 break
2 x 200, 20 sec rest
2:00 break
200 all out

Workout #3A – 3600 yards/meters

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

100 pull, 10 sec rest
200 pull, 20 sec rest
300 pull, 30 sec rest
200 pull, 20 sec rest
100 pull

200 free, 20 sec rest (easy)
5 x 100 free, 10 sec rests (steady)
100 free (hard effort)
2:00 break
200 free , 20 sec rest (easy)
3 x 100 free, 10 sec rests (steady)
100 free (hard effort)
2:00 break
200 free, 20 sec rest (easy)
1 x 100 free, 10 sec rest(steady)
100 free (hard effort)

100 easy cool down

Workout #3B – 2400 yards/meters

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

100 pull, 10 sec rest
200 pull, 20 sec rest
300 pull, 30 sec rest
200 pull, 20 sec rest
100 pull

200 free , 20 sec rest (easy)
3 x 100 free, 10 sec rests (steady)
100 free (hard effort)
2:00 break
200 free, 20 sec rest (easy)
1 x 100 free, 10 sec rest(steady)
100 free (hard effort)

100 easy cool down

 

Workout #4A – 4000 yards/meters 

Warm Up Set:

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

Pull Set:

3 x 300 pull, 30 sec rests

Main Set:

400, 45 sec rest

2 x 300, 30 sec rests

3 x 200, 20 sec rests

2 minute rest

4 x 100, 20 sec rests (very hard effort)

100 easy

 

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