Workout #1A – 4000 yards/meters

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

10 x 100 pull on base

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, 2:00 rest
2 x 200 pull on base
2 x 100 pull on base

4 x 200 on base
2:00 break
3 x 200 on base
2:00 break
2 x 200 on base
2:00 break
200 all out

200 easy cool down

Workout #2B – 2400 yards/meters

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

400 pull, 2:00 rest
200 pull on base
100 pull on base

3 x 200 on base
2:00 break
2 x 200 on base
2:00 break
200 all out

100 easy cool down

 

Workout #2C – 1600 yards/meters

300 pull, 2:00 rest
200 pull on base
100 pull on base

2 x 200 on base
2:00 break
2 x 200 on base
2:00 break
200 all out

Workout #3A – 3600 yards/meters

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

100 pull on base
200 pull on base
300 pull on base
200 pull on base
100 pull

200 free on base (easy)
5 x 100 free on base (steady)
100 free (hard effort)
2:00 break
200 free on base (easy)
3 x 100 free on base (steady)
100 free (hard effort)
2:00 break
200 free on base (easy)
1 x 100 free on base (steady)
100 free (hard effort)

100 easy cool down

Workout #3B – 2400 yards/meters

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

100 pull on base
200 pull on base
300 pull on base
200 pull on base
100 pull

200 free on base (easy)
3 x 100 free on base (steady)
100 free (hard effort)
2:00 break
200 free on base (easy)
1 x 100 free on base (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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