Workout #1A – 3800 yards/meters

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

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

400 steady, 2:00 rest
2 x 200, 20 sec rest (second one faster then first one)
2:00 break
300 steady, 1:00 rest
2 x 150, 15 sec rests (second one faster then first one)
2:00 break
200 steady, 1:00 rest
2 x 100 , 20 sec rests, hard effort
1:00 break
100 easy, 30 seconds rest
2 x 50 sprint, 10 sec rests

100 easy cool down

Workout #1B – 2300 yards/meters

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

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

300 steady, 1:00 rest
2 x 150, 15 sec rest between(second one faster then first one)
2:00 break
200 steady, 1:00 rest
2 x 100 hard, 15 sec rest between
1:00 break
100 easy, 30 seconds rest
2 x 50 sprint, 10 sec rests

100 easy cool down

Workout #2B – 2500 yards/meters

Warm up set:

8 x 25 (every 4th fast)

6 x 25 (every 3rd fast)

4 x 25 (every 2nd fast)

2 x 25 (both fast)

(5 sec rest after each 25)

Main Set:

30 x 50 with paddles/pull buoy, 10 sec rests

Cool down set:

2 x 25 (both fast)

4 x 25 (every 2nd fast)

6 x 25 (every 3rd fast)

8 x 25 (every 4th fast)

(5 sec rest after each 25)

Workout #3A – 3800 yards/meters

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

10 x 100 pull, 10 sec rests

4 x 200, 20 sec rests (sprint last 50)
1:00 break
4 x 150, 15 sec rests (sprint last 50)
1:00 break
4 x 100, 10 sec rests (50 easy, 50 sprint)

200 easy cool down

Workout #3B – 2400 yards/meters

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

6 x 100 pull, 10 sec rests

3 x 200, 20 sec rests (sprint last 50)
1:00 break
3 x 150, 15 sec rests (sprint last 50)
1:00 break
3 x 100, 10 sec rests (50 easy, 50 sprint)

50 easy cool down

 

 

Swim Workout #4A – 4000 yards/meters

Warm Up Set:

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

Pull Set:

2 x 250 pull

Main Set:

2 x 20, 20 sec rests, 3 x 100 hard, 15 sec rests

3 x 20, 20 sec rests, 2 x 100 hard, 15 sec rests

4 x 200, 20 sec rests, 100 all out

100 easy

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