Workout #1A – 3600 yards/meters

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

Pull Set (using pull buoys and paddles):
4 x 200 (30 sec rest interval)

Main Set:
2 x 250, 30 sec rest interval
2 x 200, 20 sec rest interval
2 x 150, 15 sec rest interval
2 x 125, 10 sec rest interval
2 x 100, 10 sec rest interval
2 x 75, 10 sec rest interval
2 x 50, 5 sec rest interval
2 x 25, 5 sec rest interval
(on each set, the first interval should be easy, the second one hard)

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):
3 x 200, 30 sec rest interval

Main Set:
2 x 200, 20 sec rest interval
2 x 150, 15 sec rest interval
2 x 100, 10 sec rest interval
2 x 50, 5 sec rest interval
2 x 25, 5 sec rest interval
(on each set, the first interval should be easy, the second one hard)

50 easy cool down

Swim Workout #1C – 1550 yards/meters

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

Pull Set (using pull buoys and paddles):
2 x 200, 30 sec rest interval

Main Set:
1 x 200, 20 sec rest interval
2 x 150, 15 sec rest interval
2 x 100, 10 sec rest interval
2 x 50, 5 sec rest interval
2 x 25, 5 sec rest interval
(on each set, the first interval should be easy, the second one hard)

50 easy cool down

Workout #2A – 3500 yards/meters

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

Pull Set (using pull buoys and paddles):
100, 200, 300, 200, 100, 20 sec rest interval

Main Set:
3 x 100, 15 sec rest interval(descending, each one faster then previous one)
300 trying to hold pace of last 100
Break 2 minutes
3 x 100, 15 sec rest interval(descending, each one faster then previous one)
300 trying to hold pace of last 100
Break 2 minutes
3 x 100, 15 sec rest interval(descending, each one faster then previous one)
300 trying to hold pace of last 100

Workout #2B – 2200 yards/meters

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

Pull Set (using pull buoys and paddles):
100, 200, 300, 20 sec rest interval

Main Set:
3 x 100, 15 sec rest interval (descending, each one faster then previous one)
300 trying to hold pace of last 100
Break 2 minutes
3 x 100, 15 sec rest interval (descending, each one faster then previous one)
300 trying to hold pace of last 100

 

Workout #2C – 1600 yards/meters

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

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

Main Set:
3 x 100, 15 sec rest interval (descending, each one faster then previous one)
200 trying to hold pace of last 100
Break 2 minutes
3 x 100, 15 sec rest interval (descending, each one faster then previous one)
200 trying to hold pace of last 100

Workout #3A – 3600 yards/meters

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

Pull Set (using pull buoys and paddles):
4 x 200, 20 sec rest interval

Main Set:
1000 free
3 minute break
10 x 100, 15 sec rest interval

Workout #3B – 2600 yards/meters

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

Pull Set (using pull buoys and paddles):
3 x 200, 20 sec rest interval

Main Set:
800 free
3 minute break
8 x 100, 15 sec rest interval

 

 

Swim Workout #4A – 4000 yards/meters

 

400 free, easy effort

2 x 150 easy, 15 sec rests

3 x 100 easy, 10 sec rests

4 x 50 sprint, 15 sec rests

100 easy

8 x 50 kick (with fins if you have them)

3 x 300 pull, 30 sec rests (pull buoy, paddles)

6 x 50 pull, 5 sec rests (pull buoy, paddles)

4 x 50 descending, 15 sec rests

4 x 50 moderate effort, 10 sec rests

4 x 50 sprint, 15 sec rests

100 fast, right into another 100 easy

300 cool down

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