Workout #1A – 4000 yards/meters

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

Pull Set:
8 x 100, 10 sec rests

Main Set:
400, 45 sec rest
10 x 50 hard, 10 sec rests
2:00 break
300, 30 sec rest
8 x 50 hard, 10 sec rests
2:00 break
200, 20 sec rest
6 x 50 hard, 10 sec rests
100, 15 sec rest
4 x 50 hard, 10 sec rests

Workout #1B – 2500 yards/meters

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

Pull Set:

6 x 100, 15 sec rests

 

Main Set:

300, 30 sec rest

8 x 50 hard, 10 sec rests

2:00 break

200, 20 sec rest

6 x 50 hard, 10 sec rests

100, 15 sec rest

4 x 50 hard, 10 sec rests

 

 

Workout #1C – 1500 yards/meters

 

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

Pull Set:
4 x 100, 15 sec rests

Main Set:
200, 20 sec rest
6 x 50 hard, 10 sec rests
100, 15 sec rest
4 x 50 hard, 10 sec rests

Workout #2A – 3600 yards/meters

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

Pull Set:
4 x 200, 20 sec rests

Main Set:
400, 40 sec rest
300, 30 sec rest
200, 20 sec rest
100 fast
(pace should be getting faster on each interval)
2:00 break
100, 10 sec rest
200, 20 sec rest
300, 30 sec rest
400 fast
(pace should be getting faster on each interval)

Workout #2B – 2200 yards/meters

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

Pull Set:
3 x 200, 20 sec rests

Main Set:
300, 20 sec rest
200, 20 sec rest
100 free
(pace should be getting faster on each interval)
2:00 break
100, 15 sec rest
200, 20 sec rest
300 free
(pace should be getting faster on each interval)

Workout #2C – 1600 yards/meters

 

3 x 100 (swim, kick, pull)

Pull Set:
2 x 200, 20 sec rest

Main Set:
200, 20 sec rest

150, 15 sec rest
100 free
(pace should be getting faster on each interval)
2:00 break
100, 10 sec rest

150, 15 sec rest
200 free
(pace should be getting faster on each interval)

Workout #3A – 3600 yards/meters

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

Pull Set:
3 x 200, 20 sec rests
4 x 100, 10 sec rests

Main Set:
50 easy, 100 steady, 50 easy, 400 steady
2:00 break
50 easy, 100 steady, 50 easy, 400 strong
2:00 break
50 easy, 100 steady, 50 easy, 400 fast
(15 seconds rest between each interval, each 400 should get faster)

Workout #3B – 2500 yards/meters

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

Pull Set:
2 x 200, 20 sec rest
2 x 100, 15 sec rest

Main Set:
50 easy, 100 steady, 50 easy, 300 steady
2:00 break
50 easy, 100 steady, 50 easy, 300 strong
2:00 break
50 easy, 100 steady, 50 easy, 300 fast
(15 seconds rest between each interval, each 300 should get faster)

 

 

 

Swim Workout #4A – 4000 yards/meters

 

400 easy warm up

4 x 100 easy, 20 sec rests

3 x 100 moderate, 15 sec rests

2 x 100 hard, 10 sec rests

 

3 x 200 descending, 15 sec rests

 

10 x 100 pull/paddle, 10 sec rests

400 pull/paddles

 

3 x 100 descending, 15 sec rests

6 x 50 fast, 10 sec rests

100 easy

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