Workout #1A – 3800 yards/meters

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

50, 100, 150, 150, 100, 50 pull with 10, 15, 20, 20 and 15 sec rests

{200 w/20 sec rest, 100 with 10 sec rest (fast)} x 4
100 easy
{100 with 15 sec rest, 50 with 5 sec rest (fast)} x 4
100 easy
{50 with 10 sec rest, 25 sprint with 5 sec rest} x 4

100 easy cool down

Workout #1B – 2450 yards/meters

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

50, 100, 100, 50 pull with 10, 15, 15 and 10 sec rests

{200 w/20 sec rest, 100 with 10 sec rest (fast)} x 3
100 easy
{100 with 15 sec rest, 50 with 5 sec rest (fast)} x 3
100 easy
{50 10 sec rest, 25 sprint with 5 sec rest} x 3

75 easy cool down

Workout #1C – 1000 yards/meters

200 free, 30 seconds rest
100 kick, 30 seconds rest
200 pull, 30 seconds rest
100 kick, 30 seconds rest
200 free, 30 seconds rest
100 kick, 30 seconds rest
100 pull

Workout #2A – 3700 yards/meters

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

3 x 100 pull, 10 sec rests
4 x 50 pull, 10 sec rests
3 x 100 pull, 10 sec rests

400 free, 1 minute rest
2 x 200 free, 20 sec rests
4 x 100 free, 10 sec rests
2 x 200 free, 30 sec rests
400 free (all out)

100 easy cool down

Workout #2B – 2500 yards/meters

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

2 x 100 pull with 10 sec rests
2 x 50 pull with 5 sec rests
2 x 100 pull with 10 sec rests

300 free, 30s sec rest
2 x 150 free, 15 sec rests
3 x 100 free, 10 sec rests
2 x 150 free, 15 sec rests
300 free (all out)

100 easy cool down

 

Workout #2C – 1600 yards/meters

3 x 200 (swim, kick, pull)

1000 straight, easy effort

Workout #3A – 3900 yards/meters

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

10 x 100 pull, 10 sec rests

400 free, 1 minute rest
6 x 100 free, 10 sec rests (descending, each one getting faster)
2:00 break
400 free, 1 minute rest
6 x 100 free, 10 sec rests (descending, each one getting faster)

100 easy cool down

Workout #3B – 2500 yards/meters

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

6 x 100 pull, 10 sec rests

300 free, 30 sec rest
4 x 100 free, 15 sec rests (descending, each one getting faster)
2:00 break
300 free, 30 sec rest
4 x 100 free, 15 sec rests (descending, each one getting faster)

100 easy cool down

 

 

Swim Workout #4A – 4200 yards/meters

 10 x 50 easy, 15 sec rests

8 x 50 moderate, 10 sec rests

6 x 50 hard, 5 sec rests

1:00 rest

4 x 100 descending, 15 sec rests

10 x 100 pull/paddle, 15 sec rests

10 x 50 pull/paddle, 10 sec rests

16 x 25, every 4thone fast, 10 sec rests

12 x 25, every 3rdone fast, 10 sec rests

8 x 25, every other one fast, 10 sec rests

4 x 25, all fast, 10 sec rests

100 easy cool down

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