Workout #1A – 3800 yards/meters

4 x 200 (swim, kick, pull, swim)
6 x 150 pull

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

100 easy cool down

Workout #1B – 2600 yards/meters

4 x 100 (swim, kick, pull, swim)
4 x 150 pull, 10 sec rests

300, 1 minute rest
200, 30 sec rest
3 x 100, 15 sec rests
2:00 break
200, 20 sec rest
3 x 100, 10 sec rests
2:00 break
3 x 100, 10 sec rests

Workout #1C – 2000 yards/meters

3x 100 (swim, kick, pull)
4 x 100 pull, 10 sec rests

300, 1 minute rest
200, 30 sec rest
2 x 100, 15 sec rests
2:00 break
200, 20 sec rest
2 x 100, 10 sec rests
2:00 break
2 x 100, 10 sec rests
 

Workout #2A – 3600 yards/meters

4 x 200 (swim, kick, pull, swim)
3 x 300 pull

300 free (easy)
1:00 break
300 (negative split)
1:00 break
3 x 100, 15 sec rests (descend)
2:00 break
300 free (easy)
1:00 break
300 (negative split)
1:00 break
3 x 100, 15 sec rests (descend)

100 easy cool down
 

Workout #2B – 2600 yards/meters
4 x 100 (swim, kick, pull, swim)
300 pull

300 free (easy)
1:00 break
300 (negative split)
1:00 break
3 x 100, 15 sec rests (descend)
2:00 break
300 free (easy)
1:00 break
300 (negative split)
1:00 break
3 x 100, 15 sec rests (descend)

100 easy cool down

Workout #2C – 2000 yards/meters

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

300 free (easy)
1:00 break
3 x 100, 15 sec rests (descend)
2:00 break
300 free (easy)
1:00 break
300 free (negative split, second half faster then first half)
1:00 break
3 x 100, 15 sec rests (descend)

 

 

Workout #3A – 3700 yards/meters
4 x 200 (swim, kick, pull, swim)
8 x 100 pull

400 easy, 30 sec rest, 100 fast
2:00 break
300 easy, 30 sec rest, 200 fast
2:00 break
200 easy, 20 sec rest, 300 fast
2:00 break
100 easy, 10 sec rest, 400 fast

100 easy cool down
 

Workout #3B – 2400 yards/meters

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

400 easy 45 sec rest, 100 fast
2:00 break
300 easy 30 sec rest, 200 fast
2:00 break
200 easy 20 sec rest, 300 fast

100 easy cool down

 

 

Swim Workout #4A – 4000 yards/meters

Warm Up Set:

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

Pull Set:

5 x 200

Main Set:

500, 1 minute rest

400, 1 minute rest

300, 1 minute rest

2 x 200, 30 sec rests

4 x 100, 15 sec rests

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