Swim Workout #1A – 4100 yards/meters

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

6 x 150 pull 15 sec rests

400 free, 2:00 break
2 x 200 free, 20 sec rests
4 x 100, 10 sec rests (descend, each one faster then previous one)
2:00 break
400 free, 2:00 break
2 x 200 free, 20 sec rests
4 x 100, 10 sec rests (descend, each one faster then previous one)

Swim Workout #1B – 2200 yards/meters

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

4 x 150 pull, 15 sec rests

400 free, 2:00 break
2 x 200 free, 20 sec rests
4 x 100, 10 sec rests (descend, each one faster then previous one)

 

Workout #1C – 1700 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)

Pull Set:
(using pull buoys and hand paddles if you have them)
200, 30 sec rest
3 x 100, 15 sec rests

Main Set:
200, 30 sec rest
3 x 100, 15 sec rests
1:00 rest
200, 20 sec rest
2 x 100, 15 sec rests

 

Swim Workout #2A – 3400 yards/meters

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

3 x 100 pull, 10 sec rests
2 x 200 pull, 20 sec rests
3 x 100 pull, 10 sec rests

100 free easy, 15 sec rest, 6 x 50 free, 10 sec rests (2 easy, 1 sprint, repeat)
2:00 break
100 free easy, 15 sec rest, 6 x 50 free, 10 sec rests (descend 1st 3, then repeat descend for 2nd 3)
2:00 break
100 free easy, 15 sec rest, 6 x 50 free, 10 sec rests (1 easy, 1 sprint, repeat, repeat)
2:00 break
100 free easy, 15 sec rest, 6 x 50 free, 10 sec rests (1 easy, 2 sprint, repeat)

Swim Workout #2B – 2600 yards/meters

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

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

100 free easy, 15 sec rest, 6 x 50 free with 10 sec rests (2 easy, 1 sprint, repeat)
2:00 break
100 free easy, 15 sec rest, 6 x 50 free with 10 sec rests (1 easy, 1 sprint, repeat, repeat)
2:00 break
100 free easy, 15 sec rest, 6 x 50 free with 10 sec rests (1 easy, 2 sprint, repeat)

Swim Workout #3A – 3600 yards/meters

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

2 x 400 pull, 45 sec rests

5 x 400, 45 sec rests (descend, each one faster)

Swim Workout #3B – 2400 yards/meters

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

400 pull

4 x 400 free (descend, each one faster), 30 sec rest

 

Swim Workout #4A – 4000yds/meters

 

10 x 50 easy, 15 sec rests

8 x 50 moderate, 10 sec rests

6 x 50 hard, 5 sec rests

1:00 break

6 x 100 easy, 15 sec rests

4 x 100 moderate, 10 sec rests

2 x 100 hard, 5 sec rests

1:00 break

5 x 200 pull/paddles, 20 sec rests

1:00 break

3 x 100 descend, 15 sec rests

1:00 break

3 x 100 descend, 15 sec rests

Leave a Reply

Your email address will not be published. Required fields are marked *