Workout #1A – 3700 yards/meters
4 x 200 (swim, kick, pull, swim)
6 x 150 pull, 30 seconds rest between each one
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
2:00 break
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
2:00 break
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
50 easy cool down
Workout #1B – 2400 yards/meters
4 x 100 (swim, kick, pull, swim)
4 x 150 pull, 30 seconds rest between each one
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
2:00 break
300 easy, 30 sec rest
200 moderate, 20 sec rest
100 hard, 15 sec rest
50 all out
100 easy cool down
Workout #1C – 1200 yards/meters
4 x 100 free with 20 seconds rest between each one
6 x 50 with 15 seconds rest between each one
4 x 25 sprint with 10 seconds rest between each one
4 x 100 pull with 20 seconds rest between each one
Workout #2A – 4000 yards/meters
4 x 200 (swim, kick, pull, swim)
5 x 200 pull, 20 sec rests
4 x 100, 15 sec rests
1 x 100 hard
1:00 break
3 x 100, 15 sec rests
2 x 100, 10 sec rests
1:00 break
2 x 100, 15 sec rests
3 x 100, 10 sec rests
1:00 break
1 x 100, 15 sec rest
4 x 100, 10 sec rests
200 easy cool down
Workout #2B – 2600 yards/meters
4 x 100 (swim, kick, pull, swim)
3 x 200 pull, 20 sec rests
4 x 100, 15 sec rests
1 x 100 hard
1:00 break
3 x 100, 15 sec rests
2 x 100 hard, 10 sec rests
1:00 break
2 x 100, 15 sec rests
3 x 100, hard, 10 sec rests
100 easy cool down
Workout #2C – 1200 yards/meters
300 free, 1:00 rest
3 x 100 with 20 seconds rest between each one
1:00 break
200 free, 1:00 rest
2 x 100 with 20 seconds rest between each one
100 all out
100 easy
Workout #3A – 3200 yards/meters
4 x 200 (swim, kick, pull, swim)
8 x 100 pull, 10 sec rests
4 x 50, 10 sec rests (1 easy, 3 fast)
4 x 100, 15 sec rests (1 easy, 3 fast)
1:00 break
3 x 50, 10 sec rests (1 easy, 2 fast)
3 x 100, 15 sec rests (1 easy, 2 fast)
1:00 break
2 x 50, 10 sec rests (1 easy, 1 fast)
2 x 100, 15 sec rests (1 easy, 1 fast)
1:00 break
1 x 50 fast, 10 sec rest
1 x 100 fast
100 easy cool down
Workout #3B – 2400 yards/meters
4 x 100 (swim, kick, pull, swim)
10 x 100 pull, 20 sec rests
3 x 50, 10 sec rests (1 easy, 2 fast)
3 x 100, 15 sec rests (1 easy, 2 fast)
1:00 break
2 x 50, 10 sec rests (1 easy, 1 fast)
2 x 100, 15 sec rests (1 easy, 1 fast)
1:00 break
1 x 50 fast, 10 sec rest
1 x 100 fast
100 easy cool down
Workout #3C – 1700 yards/meters
3 x 100 (swim, kick, pull)
6 x 100 pull, 20 sec rests
2 x 50, 10 sec rests (1 easy, 1 fast)
2 x 100, 15 sec rests (1 easy, 1 fast)
1:00 break
2 x 50, 10 sec rests (1 easy, 1 fast)
2 x 100, 15 sec rests (1 easy, 1 fast)
1:00 break
1 x 50 fast, 10 sec rest
1 x 100 fast
50 easy cool down
Workout #4A – 4000 yards/meters
500 easy
4 x 100, 15 sec rests (easy)
3 x 100, 10 sec rests (moderate)
2 x 100, 5 sec rests (hard)
5 x 200 paddles/pull buoy, 20 sec rests
5 x 100 paddles/pull buoy, 10 sec rests
3 x 100 descending, 15 sec rests
3 x 200 descending, 20 sec rests
200 easy cool down