Workout #1A – 4000 yards/meters

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

Pull Set (using pull buoys and paddles):
300 (1:00 rest), 2 x 150 (30 sec rest), 300

Main Set:
300 (30 sec rest), 2 x 150 (15 sec rest)
2:00 break
300 (30 sec rest), 3 x 150 (15 sec rest)
2:00 break
300 (30 sec rest), 4 x 150 (15 sec rest)
50 easy cool down

Workout #1B – 2500 yards/meters

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

Pull Set (using pull buoys and paddles):
200 (20 sec rest), 2 x 100 (10 sec rest), 200

Main Set:
200 (20 sec rests), 2 x 100 (10 sec rest)
2:00 break
200 (20 sec rest), 3 x 100 (10 sec rests)
2:00 break
200 (20 sec rest), 4 x 100 (10 sec rests)

 

Workout #1C – 1700 yards/meters

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

Pull Set (using pull buoys and paddles):
200 (20 sec rest), 100 (10 sec rest), 200

Main Set:
200 (20 sec rest), 2 x 100 (10 sec rest)
2:00 break
200 (20 sec rest), 3 x 100 (10 sec rest)

 

Workout #2A – 3700 yards/meters

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

Pull Set (using pull buoys and paddles):
300, 250, 200, 150

Main Set:
5 x 100, 15 sec rests
500 descend (start easy and get a bit faster each 100)
2:00 break
5 x 100, 15 sec rests
500 descend (start easy and get a bit faster each 100)

Workout #2B – 2500 yards/meters

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

Pull Set (using pull buoys and paddles):
200, 150, 100, 50

Main Set:
4 x 100
400 descend (start easy and get a bit faster each 100)
2:00 break
4 x 100
400 descend (start easy and get a bit faster each 100)

Workout #2C – 1800 yards/meters

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

Pull Set (using pull buoys and paddles):
150, 100, 50

Main Set:
3 x 100 on base
300 descend (start easy and get a bit faster each 100)
2:00 break
3 x 100
300 descend (start easy and get a bit faster each 100)

Workout #3A – 3600 yards/meters

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

Pull Set (using pull buoys and paddles):
8 x 100

Main Set:
2 x 400
2:00 break
2 x 300
2:00 break
2 x 200
2:00 break
2 x 100
(as you drop down in interval length, you should get faster)

Workout #3B – 2200 yards/meters

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

Pull Set (using pull buoys and paddles):
6 x 100

Main Set:
2 x 300
2:00 break
2 x 200
2:00 break
2 x 100
(as you drop down in interval length, you should get faster)

 

 

 

Swim Workout #4A, 4000 yards/meters

 

500 free, easy effort

8 x 50, 15 sec rests, easy effort

6 x 50, 10 sec rest, moderate effort

4 x 50, 5 sec rests, hard effort

4 x 200 descending, 30 sec rests

10 x 100 paddles/pull buoys, 10 sec rests

2 x 200, 20 sec rests, easy effort

2 x 100, 10 sec rests, moderate effort

2 x 50, 10 sec rests, hard effort

100 easy

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