Swim Workout #1A – 4000 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim), 15 sec rest between each

Pull Set:
10 x 100 pull (using paddles and pull buoys), 10 sec rest between each one

Main Set:
200 steady, 20 sec rest
3 x 100 descend (each one faster then previous), 10 sec rest between each one
200 building (getting a bit faster each 50)
rest 1:00
200 steady, 20 sec rest
3 x 100 descend (each one faster then previous), 10 sec rest between each one
200 negative split (second 100 faster then first 100)
rest 1:00
200 steady, 20 sec rest
3 x 100 descend (each one faster then previous), 10 sec rest between each one
200 building (getting a bit faster each 50)
rest 1:00
200 steady, 20 sec rest
3 x 100 descend (each one faster then previous), 10 sec rest between each one
200 all out

100 easy cool down

Swim Workout #1B – 2500 yards/meters

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

Pull Set:
10 x 50 pull (using paddles and pull buoys), 10 sec rest between each one

Main Set:
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 10 sec rest between each one
100 building (getting a bit faster each 50)
rest 1:00
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 10 sec rest between each one
100 negative split (second 50 faster then first 50)
rest 1:00
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 10 sec rest between each one
100 building (getting a bit faster each 25)
rest 1:00
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 10 sec rest between each one
100 all out

100 easy cool down

 

Swim Workout #1C – 1500 yards/meters

Pull Set:

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

Main Set:
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 10 sec rest between each one
100 building (getting a bit faster each 50)
rest 1:00
100 steady, 10 sec rest
3 x 100 descend (each one faster then previous), 10 sec rest between each one
100 negative split (second 50 faster then first 50)

 
Swim Workout #2A – 4000 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim) 15 sec rest between each

Pull Set:
2 x 200, 20 sec rest between
6 x 100, 10 sec rest between

Main Set:
200 , 30 sec rest
6 x 100,  10 sec rest between each one
1:00 rest
200, 30 sec rest,  4 x 100, 10 sec rest between each one
1:00 rest
200, 30 sec rest
2 x 100, 5 sec rest between
1:00 rest
200, 30 sec rest
1 x 100 all out

100 easy cool down

Swim Workout #2B – 2600 yards/meters

Warm Up Set:
4 x 100 (swim, kick, pull, swim), 10 sec rest between each one

Pull Set:
2 x 200, 20 sec rest between
4 x 100, 10 sec rest between

Main Set:
200, 30 sec rest
4 x 100, 10 sec rest between each one
1:00 rest
200. 30 sec rest
2 x 100, 5 sec rest between each
1:00 rest
200, 30 sec rest
1 x 100 all out

100 easy cool down

 

Swim Workout #2C – 1700 yards/meters
Pull Set:
1x 200, 20 sec rest between
3 x 100, 10 sec rest between

Main Set:
200, 30 sec rest
3x 100, 10 sec rest between each one
1:00 rest
200. 30 sec rest
2 x 100, 5 sec rest between each
1:00 rest
200, 30 sec rest
1 x 100 all out

Swim Workout #3A – 4000 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim) 15 sec rest between each

Pull Set:
1 x 300, 30 sec rest
2 x 200, 20 sec rest between each
3 x 100, 10 sec rest between each

Main Set:
400 moderate, 1 minute rest, 4 x 100, descending, 10 sec rest between each
1:00 rest
400 strong, 1 minute rest, 4 x 100, descending, 10 sec rest between each one
400 all out

200 easy cool down

Swim Workout #3B – 2600 yards/meters

Warm Up Set:
4 x 100 (swim, kick, pull, swim), 10 sec rest between each one

Pull Set:
1 x 300, 30 sec rest
1 x 200, 20 sec rest
2 x 100, 10 sec rest between each one

Main Set:
300 moderate, 30 sec rest, 3 x 100, descending, 10 sec rest between each one
1:00 rest
300 strong, 30 sec rest, 3 x 100, descending, 10 sec rest between each one
300 all out

 

Swim Workout #4A – 4000 yards/meters

 400 free easy, 1:00 rest

6 x 100 easy, 15 sec rests

4 x 100 moderate, 10 sec rests

3 x 100 hard, 5 sec rests

Straight into 100 easy

8 x 50 hard, 15 sec rests

1:00 rest

3 x 100 hard, 5 sec rests

Straight into 100 easy

6 x 50 hard, 15 sec rests

1:00 rest

2 x 100 hard, 5 sec rests

Straight into 100 easy

4 x 50 hard, 15 sec rests

1:00 rest

1 x 100 hard,

Straight into 100 easy

400 free easy

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