Workout #1A – 4000 yards/meters

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

200 pull, 20 sec rest
8 x 100 pull, 10 sec rests

4 x 200, 20 sec rests
2:00 break

3 x 200, 15 sec rests (moderate effort)
2:00 break

2 x 200, 10 sec rests (faster effort)

2:00 break

200 all out

200 easy cool down 

 
 

Workout #1B – 3000 yards/meters

3 x 100 (swim, kick, pull)

6 x 100 pull, 15 sec rests

4 x 200, 20 sec rests
2:00 break

3 x 200, 15 sec rests
2:00 break

2 x 200, 10 sec rest between
2:00 break

200 all out

100 easy cool down 
 

 

Workout #1C – 2000 yards/meters

3 x 100 (swim, kick, pull)

4 x 100 pull, 15 sec rests

3 x 200, 15 sec rests
2:00 break

2 x 200, 10 sec rest between
2:00 break

200 all out

100 easy cool down 

 

 
Workout #2A – 3700 yards/meters

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

100, 200, 300, 200, 100, 10 sec rests per 100 (pulling with pull buoys and paddles)

6 x 100, 15 sec rests (steady, not all out hard, but not real easy either)
2:00 break

6 x 100, 15 sec rests (first 2 easy, 2nd 2 medium hard, last 2 hard)
2:00 break

6 x 100, 20 sec rests (all out on each one)

200 easy cool down 

 
 

Workout #2B – 2600 yards/meters

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

100, 200, 200, 100, 15 sec rests (pulling with pull buoys and paddles)

5 x 100, 15 sec rests (steady, not all out hard, but not real easy either)
2:00 break

5 x 100, 15 sec rests (first 2 easy, 2nd 2 medium hard, last 2 hard)
2:00 break

5 x 100, 20 sec rests (all out on each one)

100 easy cool down 

 

 

 

Workout #2C – 1800 yards/meters

3 x 100 (swim, kick, pull)

100, 200, 200, 100, 15 sec rests (pulling with pull buoys and paddles)

5 x 100, 15 sec rests (first 2 easy, 2nd 2 medium hard, last 2 hard)
2:00 break

4 x 100, 20 sec rests (all out on each one)
 

 

 
Workout #3A – 4500 yards/meters

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

3 x 400 pull, 60 sec rests

4 x 200 free, 20 sec rests
2:00 break

8 x 100 free, 10 sec rests
2:00 break

16 x 50 free, 10 sec rests

100 easy cool down 

 
 

Workout #3B – 3000 yards/meters

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

3 x 200 pull, 20 sec rests

3 x 200 free, 20 sec rests
2:00 break

6 x 100 free, 15 sec rests
2:00 break

12 x 50 free, 10 sec rests

200 easy cool down 

 

 

 

Swim Workout #4A – 3900 yards/meters 

 

Warm Up Set: 

4 x 250 (swim, kick, pull, swim) 

 Pull Set: 

5 x 100 pull, 10 sec rests 

Main Set: 

 500 free (medium hard effort) 

2:00 rest 

2 x 200, 20 sec rests 

500 free (hard effort) 

2:00 rest 

5 x 100 free, 15 sec rests 

500 free (very hard effort) 

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