Workout #1A – 4000 yards/meters

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

10 x 100 pull, 10 sec rests

200 free, 30 sec rest
4 x 100, 10 sec rests
1:00 break
200 free, 30 sec rest
3 x 100, 10 sec rests
1:00 break
200 free, 30 sec rest
2 x 100, 10 sec rests
1:00 break
200 free, 30 sec rest
1 x 100 on base (all out effort)
(each set of 100’s should gradually get faster)

400 easy cool down

Workout #1B – 2100 yards/meters

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

4 x 100 pull, 10 sec rests

200 on 25 sec rest
3 x 100, 10 sec rests
1:00 break
200 on 25 sec rest
2 x 100, 10 sec rests
1:00 break
200 on 25 sec rest
1 x 100 on base (all out effort)
(each set of 100’s should gradually get faster)

100 easy cool down

Workout #1C – 1500 yards/meters

3 x 100 pull, 10 sec rests

200 on 25 sec rest
3 x 100, 10 sec rests
1:00 break
200 on 25 sec rest
2 x 100, 10 sec rests
1:00 break
200 on 25 sec rest
1 x 100  (all out effort)
(each set of 100’s should gradually get faster)

 

Workout #2A – 3900 yards/meters

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

12 x 50 pull, 15 sec rests

2 x 300, 30 sec rests
2 x 200, 20 sec rests
2 x 100, 10 sec rests
2:00 break
2 x 100, 10 sec rests
2 x 200, 20 sec rests
2 x 300, 30 sec rests

100 easy cool down

Workout #2B – 2700 yards/meters

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

8 x 50 pull, 10 sec rests

1 x 300, 30 sec rest
2 x 200, 20 sec rest
2 x 100, 10 sec rest
2:00 break
2 x 100, 10 sec rest
2 x 200, 20 sec rest
1 x 300

100 easy cool down

Workout #2C – 1900 yards/meters

3 x 100 (swim, kick, pull)

8 x 50 pull, 10 sec rests

2 x 200, 20 sec rest
2 x 100, 10 sec rest
2:00 break
2 x 100, 10 sec rest
2 x 200, 20 sec rest

 
Workout #3A – 4000 yards/meters

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

2 x 400 pull, 30 sec rests

4 x 200, 30 sec rests
(odds fast, evens easy)
8 x 100, 10 sec rests
16 x 50, 10 sec rests

Workout #3B – 2300 yards/meters

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

400 pull

2 x 200 on 25 sec rests
(odds fast, evens easy)
6 x 100, 10 sec rests
10 x 50 on 10 sec rests

Workout #3C – 1700 yards/meters

400 pull

2 x 200 on 25 sec rests
(odds fast, evens easy)
5 x 100, 10 sec rests
8 x 50 on 10 sec rests

 

 

Swim Workout #4A – 4000 yards/meters

 

4 x 250 (swim, kick, pull, swim)

 

Pull 300 (20 sec rest), 3 x 100 (10 sec rests), 6 x 50 (10 sec rests)

 

1 x 200 (20 sec rest), 1 x 150 (30 sec rest) (super easy), 4 x 100 (15 sec rests) (hard effort)

2 x 200 (20 sec rest), 1 x 150 (30 sec rest) (super easy), 2 x 100 (15 sec rests) (very hard)

1 x 200 (20 sec rest), 1 x 150 (30 sec rest) (super easy), 100 all out sprint

150 easy

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