Workout #1A – 3800 yards/meters

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

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

1 x 200, 20 sec rest (moderate)
1 x 150, 20 sec rest (real easy)
4 x 100, 15 sec rests (fast)
1:00 break
2 x 200, 20 sec rests (moderate)
1 x 150, 20 sec rest (real easy)
2 x 100, 5 sec rests (Fast)
1:00 break
1 x 200, 20 sec rest (moderate)
1 x 150, 30 sec rest seconds (real easy)
1 x 100 all out

50 easy

Workout #1B – 2700 yards/meters

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

2 x 100 pull, 15 sec rests
1 x 200 pull, 20 sec rest
2 x 100 pull, 15 sec rests

1 x 200, 20 sec rest (moderate)
1 x 150, 30 sec rest (real easy)
3 x 100, 10 sec rests (hard effort)
1:00 break
1 x 200, 20 sec rest (moderate)
1 x 150, 30 sec rest (real easy)
2 x 100, 10 sec rests (hard effort)
1:00 break
1 x 200, 20 sec rest (moderate)
1 x 150, 30 sec rest (real easy)
1 x 100, all out effort

50 easy


Workout #1C – 1000 yards/meters

4 x 50 pull, 10 sec rest between
4 x 25 kick, 10 sec rest between
4 x 100 free, 20 sec rest between
300 free

Workout #2A – 4000 yards/meters

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

3 x 100 pull, 10 sec rests
200 pull, 20 sec rest
3 x 100 pull, 10 sec rests

400, 1 minute rest
2 x 200, 20 sec rests
4 x 100, 10 sec rests
2:00 break
400, 45 sec rest
2 x 200, 20 sec rests
4 x 100, 20 sec rests (all out efforts on the 100’s)

Workout #2B – 2800 yards/meters

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

2 x 100 pull, 15 sec rests
200 pull, 20 sec rest
2 x 100 pull, 15 sec rests

300, 30 sec rest
2 x 150, 15 sec rests
3 x 100, 15 sec rests
2:00 break
300, 25 sec rest
2 x 150, 15 sec rests
3 x 100, 20 sec rests (all out efforts on the 100’s)

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 – 3800 yards/meters

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

3 x 300 pull, 30 sec rests

4 x 100, 10 sec rests (easy)
1 x 100 (fast)
1:00 break
3 x 100, 10 sec rests (easy)
2 x 100, 15 sec rests (fast)
1:00 break
2 x 100, 10 sec rests (easy)
3 x 100, 15 sec rests (fast)
1:00 break
1 x 100 10 sec rest (easy)
4 x 100, 15 sec rests (fast)

100 easy cool down

Workout #3B – 2600 yards/meters

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

2 x 300 pull, 30 sec rest between

4 x 100, 10 sec rests (easy)
1 x 100 (fast)
1:00 break
2 x 100, 10 sec rests (easy)
3 x 100, 15 sec rests (fast)
1:00 break
1 x 100, 10 sec rest (easy)
4 x 100, 15 sec rests(fast)

100 easy cool down

 

 

 

Workout #3C – 2000 yards/meters

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

3 x 100, 10 sec rests (easy)
1 x 100 (fast)
1:00 break
2 x 100, 10 sec rests (easy)
2 x 100, 15 sec rests (fast)
1:00 break
1 x 100, 10 sec rest (easy)
3 x 100, 15 sec rests(fast)

100 easy cool down

 

 

 

 

Workout #4A – 4250 yards/meters

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

3 x 300 pull, 30 sec rests

3 x 200, 20 sec rests (steady), 6 x 100, 15 sec rests (fast)

rest 1 minute

2 x 200, 20 sec rests (steady), 6 x 50, 10 sec rests (sprint)

rest 1 minute

1 x 200, 20 sec rest (steady), 6 x 25 on 1 minute (sprint)

100 cool down

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