Workout #1A – 3800 yards/meters

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

10 x 100 pull, 10 sec rests

2 x 100 free, 15 sec rests (easy), 50 free (fast)
1:00 break, repeat 4 times

5 x 200 free, 20 sec rests

Workout #1B – 2400 yards/meters

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

6 x 100 pull, 10 sec rests

2 x 100 free, 15 sec rests(easy), 50 free (fast)
1:00 break, repeat 3 times

3 x 200 free, 20 sec rests

50 easy cool down

Swim Workout #1C – 1300 yards/meters

 

4 x 50 (swim, kick, pull, swim) 10 sec rest between each

6 x 50 pull (pull buoys and paddles), 10 sec rest between each

 

2 x 50 free, 10 sec rest between each

2 x 100 free, 15 sec rest between each

2 x 150 free, 20 sec rest between each

1 x 200 free

 

Workout #2A – 4000 yards/meters

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

4 x 200 pull, 20 sec rests

5 x 200 free, 20 sec rests (descend, each one a bit faster then previous one)
2:00 break
4 x 200 free, 20 sec rests (descend, each one a bit faster then previous one)
2:00 break
3 x 200 free, 20 sec rests (descend, each one a bit faster then previous one)

Workout #2B – 2600 yards/meters

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

3 x 200 pull, 20 sec rests

4 x 200 free, 20 sec rests (descend, each one a bit faster then previous one)
2:00 break
3 x 200 free, 20 sec rests (descend, each one a bit faster then previous one)
2:00 break
200 free all out

Workout #3A – 3800 yards/meters

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

300 pull, 30 sec rest
3 x 100 pull, 10 sec rests
6 x 50 pull, 10 sec rests

3 x 200 free, 20 sec rests
4 x 100 free, 10 sec rests
2:00 break
2 x 200, 20 sec rests (descend)
3 x 100 free, 15 sec rests (hold pace of last 200)
2:00 break
200 easy, 1:00 break
2 x 100 free, 30 sec rests (all out efforts)

Workout #3B – 2100 yards/meters

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

200 pull, 20 sec rest
2 x 100 pull, 10 sec rests
4 x 50 pull, 5 sec rests

2 x 200, 20 sec rests (descend)
3 x 100 free, 10 sec rests (hold pace of last 200)
2:00 break
200 easy, 1:00 break
2 x 100 free, 30 sec rests (all out efforts)

Workout #4A, 4400 yards/meters

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

400 pull, 40 sec rest
4 x 100 pull, 10 sec rests
400 pull

400 free, 2:00 break
8 x 50 kick, 15 sec rest between each one
(concentrate on kicking from the hip with straighter legs)

400 free, 2:00 break
4 x 100 free, 10 sec rests

400 free, 2:00 break
8 x 50 free, 10 sec rests

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