Workout #1A – 4000 yards/meters

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

8 x 50, 10 sec rests, pull and paddle

8 x 100, 15 sec rests (easy)
4 x 100, 10 sec rests (fast)
2:00 break
6 x 100, 10 sec rests (easy)
3 x 100, 5 sec rests (Fast)
2:00 break
4 x 100, 15 sec rests (easy)
2 x 100, 5 sec rests (fast)

100 easy cool down

Workout #1B – 2400 yards/meters

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

8 x 50, 10 sec rests, pull and paddle

6 x 100, 15 sec rests, hard effort
3 x 100, 10 sec rests, easy effort
2:00 break
4 x 100, 15 sec rests, hard effort
2 x 100, 10 sec rests, easy effort

100 easy cool down

Workout #1C – 1200 yards/meters

200 free
2:00 break
4 x 50 pull with 10 sec between each one
200 free
4 x 100 with 15 seconds between each one
4 x 25 kick, 10 seconds between each one
100 free

Workout #2A – 3700 yards/meters

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

300 pull, 30 sec rests
2 x 200 pull, 20 sec rests
3 x 100 pull, 10 sec rests

400 free fast
2:00 break
2 x 100, 20 sec rests (easy)
400 fast
2:00 break
300 fast
2:00 break
4 x 50, 10 sec rests
300 fast

100 easy

Workout #2B – 2600 yards/meters

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

300 pull, 20 sec rest
200 pull, 20 sec rest
100 pull

400 free fast
2:00 break
2 x 100, 15 sec rests (easy)
2:00 break
300 fast
2:00 break
4 x 50, 10 sec rests (moderate effort)
300 fast

100 easy

Workout #2C – 1100 yards/meters

200 free
100 pull
10 x 50 sprint with 10 seconds between each one
200 free
100 pull

Workout #3A – 3700 yards/meters

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

4 x 200 pull, 20 sec rests

300 free, negative split (faster second half)
1:00 break
2 x 200 free, 20 sec rests (holding pace of second half of 300 above)
3 x 100 free, 15 sec rests, descend (each one getting faster)
2:00 break
2 x 200 free, 20 sec rests
3 x 100 free, 15 sec rests, descend (each one getting faster)
1:00 break
3 x 100, 15 sec rests (fast)

100 easy cool down

Workout #3B – 2700 yards/meters

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

3 x 200 pull, 20 sec rests

300 free, negative split (faster second half)
1:00 break
200 free (holding pace of second half of 300 above)

30 sec rest
2 x 100 free, 10 sec rests, descend(each one getting faster)
2:00 break
2 x 200 free, 20 sec rests
2 x 100 free, 10 sec rests, descend(each one getting faster)
1:00 break
3 x 100, 15 sec rests (fast)

100 easy cool down

 

 

 

Swim Workout #4A – 4000 yards/meters

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

Pull Set:

300, 2 x 150, 3 x 100

Main Set:

(swim straight through, no breaks)

1 x 200, 20 sec rest, 3 x 100, 15 sec rests

2 x 200, 20 sec rests, 3 x 100, 15 sec rests

3 x 200, 20 sec rests, 3 x 100, 15 sec rests

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