Workout #1A – 4100 yards/meters

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

Pull Set:
8 x 100, 10 sec rest interval

Main Set:
300, 30 sec rest, 3 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 4 x 100, 10 sec rests
1:00 rest
300, 30 sec rest, 2 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 3 x 100, 10 sec rests

50 easy cool down

 
Workout #1B – 2800 yards/meters

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

Pull Set:
6 x 100, 15 sec rest interval

Main Set:
300, 30 sec rest, 2 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 2 x 100, 10 sec rests
1:00 rest
300, 30 sec rest, 1 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 1 x 100, 10 sec rests

50 easy cool down

 

Workout #1C – 1700 yards/meters

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

Pull Set:
4 x 100, 15 sec rest interval

Main Set:
300, 30 sec rest, 2 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 2 x 100, 10 sec rests

Workout #2A – 3700 yards/meters

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

Pull Set:
4 x 200, 20 sec rest interval

Main Set:
4 x 100, 10 sec rest interval, 1 x 100, 5 sec rest interval
1:00 rest
3 x 100, 10 sec rest interval, 2 x 100, 5 sec rest interval
1:00 rest
2 x 100, 10 sec rest interval, 3 x 100, 5 sec rest interval
1:00 rest
1 x 100, 10 sec rest interval, 4 x 100, 5 sec rest interval
100 easy cool down

 
Workout #2B – 2600 yards/meters

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

Pull Set:
3 x 200, 20 sec rest interval

Main Set:
4 x 100, 10 sec rest interval, 1 x 100, 5 sec rest interval
1:00 rest
3 x 100, 10 sec rest interval , 2 x 100, 5 sec rest interval

1:00 rest
2 x 100, 10 sec rest interval, 3 x 100, 5 sec rest interval

100 easy cool down

 

Workout #2C – 1500 yards/meters

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

Pull Set:
2 x 200, 20 sec rest interval

Main Set:
3 x 100, 10 sec rest interval, 1 x 100, 5 sec rest interval
1:00 rest
2 x 100, 10 sec rest interval , 2 x 100, 5 sec rest interval

 
Workout #3A – 4000 yards/meters

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

Pull Set:
400, 40 sec rest
3 x 100, 15 sec rest interval

Main Set:
4 x 100, 10 sec rest interval(descend, each one getting faster)
2000 for time

100 easy cool down

 

 
Workout #3B – 2300 yards/meters

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

Pull Set:
300, 30 sec rest interval
3 x 100, 10 sec rest interval

Main Set:
4 x 50, 10 sec rest interval (descend, each one getting faster)
1000 for time

100 easy cool down

 

 

 

Swim Workout #4A – 4000 yards/meters

 

400 free, easy effort

6 x 50 easy, 15 sec rests

4 x 40 moderate, 10 sec rests

4 x 50 sprint, 5 sec rests

3 x 200 fast, 10 sec rests

100 easy

8 x 50 moderate, 10 sec rests

4 x 50 sprint, 10 sec rests

6 x 150 pull, 15 sec rests (pull buoy, paddles)

8 x 25 sprint, 5 sec rests

4 x 50 sprint, 10 sec rests

400 easy cool down

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