Workout #1A – 3800 yards/meters

4 x 200 (swim, kick, pull, swim)
3 x 300 pull, 30 sec rests

8 x 50, 10 sec rests (easy)
1:00 break
6 x 50, 10 sec rests (hard)
1:00 break
4 x 50, 10 sec rests (harder)
1:00 break
2 x 50, 10 sec rests (sprint)
2:00 break
2 x 50, 10 sec rests (easy)
1:00 break
4 x 50, 10 sec rests (hard)
1:00 break
6 x 50, 10 sec rests (harder)
1:00 break
8 x 50, 10 sec rests

100 easy cool down

Workout #1B – 2500 yards/meters

4 x 100 (swim, kick, pull, swim)
3 x 200 pull

8 x 50, 10 sec rest (easy)
1:00 break
4 x 50, 10 sec rest (hard)
1:00 break
2 x 50, 10 sec rest (sprint)
2:00 break
2 x 50, 10 sec rest (easy)
1:00 break
4 x 50, 10 sec rest (hard)
1:00 break
8 x 50, 10 sec rest (sprint)

100 easy cool down

Workout #2A – 3800 yards/meters

4 x 200 (swim, kick, pull, swim)
100, 200, 300, 200, 100 pull with 20 sec rest between each one

4 x 100, 15 sec rests, 1 x 100 fast
1:00 break
3 x 100 15 sec rests, 2 x 100 fast, 20 sec rests
1:00 break
2 x 100, 15 sec rests , 3 x 100 fast, 20 sec rests
1:00 break
1 x 100, 15 sec rests, 4 x 100 fast, 20 sec rests

100 easy cool down

Workout #2B – 2600 yards/meters

4 x 100 (swim, kick, pull, swim)
100, 200, 200, 100 pull with 20 sec rest between each one

4 x 100 (moderate), 15 sec rests, 1 x 100 (fast)
1:00 break
3 x 100 (moderate), 15 sec rests, 2 x 100 (fast) 10 sec rests
1:00 break
2 x 100 (moderate), 15 sec rests, 3 x 100 (fast), 10 sec rests

100 easy cool down

 

Workout #2C – 1600 yards/meters

4 x 50 (swim, kick, pull, swim)
100, 200, 100 pull with 20 sec rest between each one

4 x 100 (moderate), 15 sec rests, 1 x 100 (fast)
1:00 break
3 x 100 (moderate), 15 sec rests, 2 x 100 (fast) 10 sec rests
1:00 break
2 x 100 (moderate), 15 sec rests, 3 x 100 (fast), 10 sec rests

100 all out effort

Workout #3A – 4000 yards/meters

4 x 200 (swim, kick, pull, swim)
300 pull
2 x 150 pull
3 x 100 pull

4 x 200, 25 sec rests
(1st 150 easy, sprint last 50)
1:00 break
4 x 150, 20 sec rests
(1st 100 easy, sprint last 50)
1:00 break
4 x 100, 15 sec rests
(easy for 75, sprint last 25)

500 easy

Workout #3B – 2700 yards/meters

4 x 100 (swim, kick, pull, swim)
2 x 150 pull
3 x 100 pull

3 x 200, 30 sec rests
(1st 150 easy, sprint last 50)
1:00 break
2 x 150, 20 sec rests
(1st 100 easy, sprint last 50)
1:00 break
3 x 100, 15 sec rests
(easy for 75, sprint last 25)

500 easy

 

Swim Workout #4A – 4,000 yards/meters

Warm Up Set:

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

Pull Set:

100, 250, 300, 250, 100

Main Set:

4 x 200 free, 20 sec rests

10 x 100 pull, 15 sec rests

1 x 500 free, hard effort

 

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