Workout #1A – 3500 yards/meters

Warm Up Set:
4 x 200 (swim, pull, kick, swim)

Pull Set:
4 x 200 pull, 20 sec rests
(breath every 3rd stroke on the 1st and 3rd 200, every 5th stroke on the 2nd and 4th 200)

Main Set:
2 x 300, 30 sec rest (descend, 2nd 300 faster then 1st one)
1:00 rest
4 x 150, 15 sec rests (descending, each one faster then previous one)
1:00 rest
300 moderate effort
1:00 rest
2 x 150 all out with 2:00 rest between each one
100 easy cool down

Workout #1B – 2100 yards/meters

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

Pull Set:
4 x 100 pull, 10 sec rests
(breath every 3rd stroke on the 1st and 3rd 100, every 5th stroke on the 2nd and 4th 100)

Main Set:
2 x 200, 20 sec rests (descend, 2nd 300 faster then 1st one)
1:00 rest
4 x 100, 10 sec rests (descending, each one faster then previous one)
1:00 rest
200 moderate effort
1:00 rest
2 x 100 all out with 2:00 rest between each one
100 easy cool down

 

 

 

Workout #1C – 1700 yards/meters

Warm Up Set:
3 x 100 (swim, kick, swim)

Pull Set:
150, 100, 50 (10 sec rest between each)

Main Set:
2 x 200 (20 sec rests)
1:00 rest
3 x 100 (10 sec rests)
1:00 rest
4 x 50 (10 sec rests)
1:00 rest
8 x 25 (5 sec rests)

 
Workout #2A – 4000 yards/meters

Warm Up Set:
4 x 200 (swim, pull, kick, swim)

Pull Set:
6 x 150, 15 sec rests
10 x 50 kick (using board and Zoomers if you have them), 15 sec rests

Main Set:
4 x 100, 20 sec rests
4 x 100, 15 sec rests
1:00 rest
4 x 100, 10 sec rests
4 x 100, 5 second rests
200 easy cool down

Workout #2B – 2600 yards/meters

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

Pull Set:
6 x 100, 10 sec rests
6 x 50 kick (using board and Zoomers if you have them), 10 sec rests

Main Set:
3 x 100, 15 sec rests (hard effort)
3 x 100, 10 sec rests
1:00 rest
3 x 100, 10 sec rests
3 x 100, 15 sec rests (hard effort)
100 easy cool down

 

Workout #2C- 1700 yards/meters

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

Pull Set:
100, 200, 100 (15 sec rests)

Main Set:
3 x 150 descend (15 sec rests)
2:00 break
3 x 150 (15 sec rests)
(holding speed from fastest in descend set)

 

 

 

Workout #3A – 3000 yards/meters

Warm Up Set:
4 x 200 (swim, pull, kick, swim)

Pull Set:
2 x 400, 1 minute rests between

Main Set:
8 x 150 (100 free/50 kick), 10 sec rest between each one
200 easy cool down

Workout #3B – 2400 yards/meters

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

Pull Set:
2 x 300, 30 sec rests

Main Set:
8 x 150 (100 free/50 kick), 10 sec rest between each one
200 easy cool down

Workout #4A – 4300 yards/meters

Warm Up Set:
4 x 200 (swim, pull, kick, swim)

Pull Set:
6 x 150, 15 sec rests

Main Set:
4 x 400 free, 1 minute rest between each (descending, each one faster then previous one)
1000 free

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