Workout #1A – 3700 yards/meters

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

200 pull, 20 sec rests
6 x 100 pull, 10 sec rests

4 x 200, 20 sec rests
2:00 break
3 x 200, moderate effort, 15 sec rests
2:00 break
2 x 200, hard effort, 10 sec rests
2:00 break
200 all out

100 easy cool down

Workout #1B – 2300 yards/meters

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

6 x 100 pull, 10 sec rests

3 x 200, 20 sec rests
2:00 break
2 x 200, 15 sec rests
2:00 break
200 all out

100 easy cool down

Workout #1C – 1000 yards/meters

200 pull, 30 seconds rest
4 x 25 kick, 10 sec rest between each one
200 free, 30 seconds rest
6 x 50 free, 15 sec rest between each one
200 pull

Workout #2A – 4100 yards/meters

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

4 x 200 pull, 20 sec rests

400 free (negative split, 2nd 200 faster then 1st 200)
2:00 break
2 x 200, 20 sec rests
4 x 100, 15 sec rests (fast)
2:00 break
2 x 200, 20 sec rests
4 x 100, 15 sec rests (fast)
2:00 break
400 (fast)

100 easy cool down

Workout #2B – 2700 yards/meters

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

3 x 200 pull, 20 sec rests

300 (negative split, 2nd 200 faster then 1st 200)
2:00 break
1 x 200, 20 sec rest
3 x 100, 15 sec rests (fast)
2:00 break
1 x 200, 20 sec rest
3 x 100, 15 sec rests (fast)
2:00 break
300 (fast)

100 easy cool down

Workout #2C – 1200 yards/meters

200 pull, 1:00 rest
10 x 100 free with 15 sec rest between each one

Workout #3A – 3800 yards/meters

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

5 x 200 pull, 20 sec rests

4 x (100, 15 sec rest, 100, 10 sec rest, 100, 5 sec rest)
Getting faster on each 100 within set
800 straight, steady effort

Workout #3B – 2700 yards/meters

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

4 x 200 pull, 20 sec rests

3 x 100, 15 sec rests
Getting faster on each 100 within set
600 straight, steady effort

 

 

Workout #4A – 4000 yards/meters

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

2 x 400 pull, 30 sec rests

1 x 200, 20 sec rest, 3 x 100, 10 sec rests (last one fast)

2 x 200, 20 sec rests, 3 x 100, 10 sec rests (last two fast)

3 x 200, 20 sec rests, 3 x 100, 10 sec rests (all 100’s fast)

100 easy

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