Workout #1A – 3600 yards/meters

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

300, 30 sec rest, 200, 20 sec rest, 100, 10 sec rest, 200, 20 sec rest, 300 pull,

200 free, 20 sec rests (strong)
50 free (easy), 20 sec rest
100 free (fast), 20 sec rest
50 free (easy), 20 sec rest
Repeat 4 times straight through with no break between each set

Workout #1B – 2200 yards/meters

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

300 (30 sec rest), 200 (20 sec rest), 100 pull

200 free, 20 sec rest (strong)
50 free, 15 sec rest (easy)
100 free, 15 sec rest (fast)
50 free, 10 sec rest (easy)
Repeat 3 times straight through with no break between each set

Workout #1C – 1000 yards/meters

400 free
2:00 break
300 free
2:00 break
200 free
2:00 break
100 free

 

Workout #2A – 4200 yards/meters

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

4 x 50 pull, 10 sec rests
200 pull, 20 sec rest
3 x 50 pull, 10 sec rests
150 pull, 15 sec rests
2 x 50 pull, 10 sec rests
100 pull, 10 sec rest
50 pull

3 x 50, 10 sec rests, 100, 10 sec rest, 3 x 200, 20 sec rests (each 200 faster then previous one)
2:00 break
3 x 50, 10 sec rests, 100, 10 sec rest, 2 x 200, 20 sec rests (second 200 faster then first one)
2:00 break
3 x 50, 10 sec rests, 100, 10 sec rest, 3 x 200, 20 sec rests (each 200 faster then previous one)

100 easy cool down

 

Workout #2B – 2600 yards/meters

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

4 x 50 pull, 10 sec rests
200 pull, 20 sec rest
3 x 50 pull, 10 sec rests
150 pull, 15 sec rest
2 x 50 pull, 10 sec rest between

3 x 50, 10 sec rests, 10, 100, 15 sec rest, 2 x 200, 20 sec rests (each 200 faster then previous one)
2:00 break
3 x 5, 10 sec rests, 100, 15 sec rest, 2 x 200, 20 sec rest (second 200 faster then first one)

100 easy cool down

Workout #2C – 1400 yards/meters

4 x 100 pull, 15 sec rest between each one
4 x 25 kick, 10 sec rest between each one
400 free
2:00 break
4 x 100 free, 15 sec rest between each one
4 x 25 kick, 10 sec rest between each one

Workout #3A – 4000 yards/meters

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

400 (40 sec rest), 300 (30 sec rest), 200 (20 sec rest), 100 pull

8 x 100, 10 sec rests
4 x 200, 20 sec rests, descend (each one faster then previous one)
4 x 100, 15 sec rests (hold pace from last 200)

200 easy cool down

Workout #3B – 2600 yards/meters

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

300 (30 sec rest), 200 (20 sec rest), 100 pull

6 x 100, 10 sec rests
3 x 200 descend (each one faster then previous one), 20 sec rests
3 x 100 (hold pace from last 200), 15 sec rests

100 easy cool down

 

 

Swim Workout #4A – 4000 yards/meters

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

10 x 50, 10 sec rests, pull

400 (40 sec rest), 300 (30 sec rest), 200 (20 sec rest), 100 descend

2:00 rest

100 (10 sec rest), 200 (20 sec rest), 300 (30 sec rest), 400 descend

500 free (easy effort, work on long strokes)

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