Workout #1A – 3700 yards/meters

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

Pull Set:
3 x (150, 100, 50, 10 sec rest after each)

Main Set:
5 x 200 (20 sec rests)
1:00 rest
5 x 100 (10 sec rests)
1:00 rest
5 x 50 (10 sec rests)
1:00 rest
10 x 25 (5 sec rests)

Workout #1B – 2500 yards/meters

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

Pull Set:
2 x (150, 100, 50, 10 sec rest after each)

Main Set:
3 x 200 (20 sec rests)
1:00 rest
4 x 100 (10 sec rests)
1:00 rest
5 x 50 (10 sec rests)
1:00 rest
10 x 25 (5 sec rests)

 

 

Workout #1C – 1700 yards/meters

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

Pull Set:
150, 100, 50 (10 sec rest between each)

Main Set:
2 x 200 (20 sec rests)
1:00 rest
3 x 100 (10 sec rests)
1:00 rest
4 x 50 (10 sec rests)
1:00 rest
8 x 25 (5 sec rests)

 

Workout #2A – 3500 yards/meters

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

Pull Set:
100, 200, 300, 200, 100 (15 sec rests between each)

Main Set:
4 x 150 (15 sec rests)
2:00 break
4 x 150 descend (15 sec rests)
2:00 break
4 x 150 (20 sec rests)
(holding speed from fastest in descend set)

Workout #2B – 2200 yards/meters

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

Pull Set:
100, 200, 300 (15 sec rests between each)

Main Set:
4 x 150 descend (15 sec rests)
2:00 break
4 x 150 (15 sec rests)
(holding speed from fastest in descend set)

 

Workout #2C- 1700 yards/meters

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

Pull Set:
100, 200, 100 (15 sec rests)

Main Set:
3 x 150 descend (15 sec rests)
2:00 break
3 x 150 (15 sec rests)
(holding speed from fastest in descend set)

 
Workout #3A – 3700 yards/meters

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

Pull Set:
300 (30 sec rest)
3 x 100 (10 sec rests)
300

Main Set:
10 x 200 (20 sec rests)

Workout #3B – 2500 yards/meters

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

Pull Set:
300 (30 sec rest)
3 x 100 (10 sec rests)

Main Set:
10 x 150 (20 sec rests)

 

 

 

Swim Workout #4A – 4500 yards/meters

 

1000 free, easy building to hard effort last 300

1:00 break

10 x 100 pull set, 10 sec rests (pull buoy, paddles)

4 x 300 free, 30 sec rests

3 x 200 descending, 20 sec rests

2 x 150 moderate , 15 sec rests

2 x 100 hard effort, 15 sec rests

200 easy

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