Workout #1A – 3600 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
2 x 400, 30 sec rests

Main Set:
200, 20 sec rest
2 x 150 hard, 15 sec rests
2:00 break
200, 20 sec rest
3 x 100 hard, 10 sec rests
2:00 break
200, 20 sec rest
6 x 50 hard, 10 sec rests
2:00 break
200, 20 sec rest
12 x 25 hard, 5 sec rests

 
Workout #1B – 2300 yards/meters


Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set:
2 x 200, 20 sec rests

Main Set:
200, 20 sec rest
3 x 100 hard, 15 sec rests
2:00 break
200, 20 sec rest
6 x 50 hard, 10 sec rests
2:00 break
200, 20 sec rest
12 x 25 hard, 10 sec rests

 

Swim Workout #1C, 1500 yards/meters

 

3 x 100 (swim, kick, pull)

4 x 50 doing catch up drill, 15 sec rest between

(http://www.youtube.com/watch?v=SlfCsA81LAs)

6 x 50 pull

4 x 50 free, 10 sec rest between

3 x 100 free, 20 sec rest between

200 free

 

Workout #2A – 3600 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
8 x 100, 10 sec rests

Main Set:
3 x 100, 10 sec rests, descend (each one getting faster)
200 at pace of last (fastest) 100
2:00 break
Repeat full set 4 times

Workout #2B – 2500 yards/meters

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set:
6 x 100, 10 sec rests

Main Set:
3 x 100, descend (each one getting faster), 10 sec rests
200 at pace of last (fastest) 100
2:00 break
Repeat full set 3 times

Workout #2C – 1700 yards/meters

Warm Up Set:
3 x 100 (swim, kick, pull)

Pull Set:
4 x 100, 10 sec rests

Main Set:
3 x 100, descend (each one getting faster), 10 sec rests
200 at pace of last (fastest) 100
2:00 break
Repeat full set 2 times

Workout #3A – 3600 yards/meters

Warm Up Set:
4 x 200 (swim, kick, pull, swim)

Pull Set:
4 x 200 on base

Main Set:
2 x 400, 30 sec rests
2:00 break
2 x 300, 30 sec rests
2:00 break
2 x 200, 20 sec rests
2:00 break
2 x 100, 10 sec rests

 
Workout #3B – 2600 yards/meters

Warm Up Set:
4 x 100 (swim, kick, pull, swim)

Pull Set:
3 x 200, 20 sec rests

Main Set:
1 x 400, 30 sec rest
2 x 300, 30 sec rests
2:00 break
2 x 200, 20 sec rests
2:00 break
2 x 100, 10 sec rests

 

 

 

Workout #3C – 1900 yards/meters

Warm Up Set:
3 x 100 (swim, kick, pull)

Pull Set:
2 x 200, 20 sec rests

Main Set:
2 x 300, 30 sec rests
2:00 break
2 x 200, 20 sec rests
2:00 break
2 x 100, 10 sec rests

 

 

 

Swim Workout #4A – 4000 yards/meters

 

500 easy warm up

10 x 50 easy, 15 sec rests

6 x 50 moderate effort, 10 sec rests

4 x 50 hard, 5 sec rests

5 x 100 descending, 10 sec rests

5 x 200 pull, paddle, 20 sec rests

500 with pull buoy only

5 x 100 descending, 10 sec rests

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