Workout #1A – 4000 yards/meters

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

7 x 100 pull, 10 sec rest between

4 x 100 free, 20 sec rest between
2 x 100 free hard effort, 10 seconds rest between
2:00 break
3 x 100 free, 20 seconds rest between
3 x 100 free hard effort, 10 seconds rest between
2:00 break
2 x 100 free, 20 seconds rest between
4 x 100 free hard effort, 10 seconds rest between
2:00 break
1 x 100 free, 20 seconds rest between
5 x 100 free hard effort, 10 seconds rest between

100 easy cool down

Workout #1B – 2500 yards/meters

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

5 x 100 pull, 10 sec rest between

3 x 100 free, 20 seconds rest between
2 x 100 free hard effort, 10 seconds rest between
2:00 break
2 x 100 free, 20 seconds rest between
3 x 100 free hard effort, 10 seconds rest between
2:00 break
1 x 100 free hard effort, 20 seconds rest between
4 x 100 free hard effort, 10 seconds rest between

100 easy cool down

 

 

Workout #1C – 1700 yards/meters

5 x 100 pull, 10 sec rest between

2 x 100 free, 20 seconds rest between

3 x 100 free hard effort, 10 seconds rest between
2:00 break
1 x 100 free, 20 seconds rest between
4 x 100 free hard effort, 10 seconds rest between

200 easy
Workout #2A – 3700 yards/meters

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

2 x 200 pull, 20 sec rest between
3 x 100 pull, 15 sec rest between
6 x 50 pull, 10 sec rest between

300 free, 30 seconds (easy)
200 free, 20 seconds (easy)
100 free (hard)
2:00 break
100 free, 20 seconds rest (hard)
200 free, 30 seconds rest(hard)
300 free, (easy)
2:00 break
300 free, 30 seconds rest (hard)
200 free, 20 seconds rest (hard)
100 free, (hard)

100 easy cool down

Workout #2B – 2400 yards/meters

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

200 pull, 20 sec rest between
3 x 100 pull, 15 sec rest between
4 x 50 pull, 10 sec rest between

300 free, 30 seconds (easy)
200 free, 20 seconds (easy)
100 free (hard)

2:00 break
300 free, 30 seconds rest (hard)
200 free, 20 seconds rest (hard)
100 free, (hard)

100 easy cool down

Workout #2C – 1800 yards/meters

200 pull, 20 sec rest between
2 x 100 pull, 15 sec rest between
4 x 50 pull, 10 sec rest between

300 free, 30 seconds (easy)
200 free, 20 seconds (easy)
100 free (hard)

2:00 break
300 free, 30 seconds rest (hard)
200 free, 20 seconds rest (hard)
100 free, (hard)

Workout #3A – 3800 yards/meters
4 x 200 (swim, kick, pull, swim)

6 x 150 pull, 20 seconds rest between

50 free, 10 seconds rest
100 free, 15 seconds rest
150 free, 20 seconds rest
200 free all out
2:00 break
50 free, 10 seconds rest
100 free, 15 seconds rest
150 free, 20 seconds rest
200 free all out
2:00 break
50 free, 10 seconds rest
100 free, 15 seconds rest
150 free, 20 seconds rest
200 free all out
2:00 break
50 free, 10 seconds rest
100 free, 15 seconds rest
150 free, 20 seconds rest
200 free all out

100 easy cool down

Workout #3B – 2600 yards/meters

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

4 x 150 pull, 20 seconds rest between

50 free, 10 seconds rest
100 free, 15 seconds rest
150 free, 20 seconds rest
200 free all out
2:00 break
50 free, 10 seconds rest
100 free, 15 seconds rest
150 free, 20 seconds rest
200 free all out
2:00 break
50 free, 10 seconds rest
100 free, 15 seconds rest
150 free, 20 seconds rest
200 free all out

100 easy cool down

 

 

Swim Workout #4A – 4200 yards/meters

 10 x 50 free easy, 15 sec rests

8 x 50 free moderate, 10 sec rests

6 x 50 free hard, 5 sec rests

200 free easy

3 x 200 free descending, 20 sec rests

1:00 rest

3 x 150 free descending, 15 sec rests

1:00 rest

3 x 100 free descending, 10 sec rests

1:00 rest

3 x 50 free descending, 10 sec rests

200 free easy

 

8 x 100 pull/paddle, 10 sec rests

 

300 free, building effort, fast finish

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