Workout #1A – 4200 yards/meters

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

6 x 150 pull (30 sec rest between each one)

4 x 300, 30 sec rests (descend)
2:00 break
4 x 200, 20 sec rests (descend)
2:00 break
4 x 100 hard, 20 sec rests

100 easy cool down

Workout #1B – 2500 yards/meters

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

4 x 150 pull (30 sec rest between each one)

2 x 300, 30 sec rest, 2nd one faster then first
2:00 break
2 x 200. 20 sec rest, 2nd one faster then first
2:00 break
4 x 100 hard, 20 sec rest between each one

100 easy cool down

 

Workout #1C – 1900 yards/meters

4 x 50 (swim, kick, pull, swim)

4 x 100 pull (10 sec rest between each one)

2 x 300, 30 sec rest, 2nd one faster then first
2:00 break
2 x 200. 20 sec rest, 2nd one faster then first
2:00 break
2 x 100 hard, 20 sec rest between each one

100 easy cool down

Workout #2A – 4000 yards/meters

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

5 x 100 pull
2 x 200 pull
(30 sec rest between each one)

2 x 200, 20 sec rest between
1:00 break
300 hard
2:00 break
2 x 200, 20 sec rest between
1:00 break
300 hard
2:00 break
2 x 200, 20 sec rest between
1:00 break
300 hard

200 easy cool down

Workout #2B – 2500 yards/meters

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

4 x 100 pull
1 x 200 pull
(30 sec rest between each one)

2 x 200, 20 sec rest between
1:00 break
300 hard
2:00 break
2 x 200, 20 sec rest between
1:00 break
300 hard

100 easy cool down

Workout #2C – 1900 yards/meters

3 x 100 (swim, pull, swim)

3 x 100 pull
1 x 200 pull
(30 sec rest between each one)
200 free
1:00 break
300 hard
2:00 break
200 free
1:00 break
300 hard

100 easy cool down
Workout #3A – 4000 yards/meters

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

300 pull
3 x 100 pull
6 x 50 pull
(30 sec rest between each one)

100 easy (15 seconds rest), 100 hard, 30 seconds rest
100 easy (15 seconds rest), 2 x 100 hard (30 sec rest between each)
1:00 break
100 easy (15 seconds rest), 3 x 100 hard (30 sec rest between each)
1:00 break
100 easy (15 seconds rest), 4 x 100 hard (30 sec rest between each)
1:00 break
100 easy (15 seconds rest), 5 x 100 hard (30 sec rest between each)

300 easy straight swim

Workout #3B – 2500 yards/meters

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

200 pull
2 x 100 pull
4 x 50 pull
(30 sec rest between each one)

100 easy (15 seconds rest), 100 hard, 30 seconds rest
100 easy (15 seconds rest), 2 x 100 hard (30 sec rest between each)
1:00 break
100 easy (15 seconds rest), 3 x 100 hard (30 sec rest between each)
1:00 break
100 easy (15 seconds rest), 4 x 100 hard (30 sec rest between each)

100 easy cool down

 

Swim Workout #4A – 4000 yards/meters

Warm Up Set:

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

Pull Set:

200, 300, 200

Main Set:

5 x 5, 10 sec rests, then 200 fast, 1:00 rest

4 x 10, 15 sec rests, then 200 fast, 1:00 rest

3 x 15, 20 sec rests, then 200 fast, 1:00 rest

2 x 200, 30 sec rests, then 200 fast

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