Swim Workout #1A – 3600 yards/meters

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

Pull Set (using pull buoys and paddles):
16 x 50, 10 sec rests

Main Set:
5 x 200, 20 sec rests
5 x 100, 15 sec rests
5 x 50, 10 sec rests (alternating easy 50, fast 50)
10 x 25 with 10 sec rest between each one (alternating 25 easy, 25 sprint)

Swim Workout #1B – 2200 yards/meters

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

Pull Set (using pull buoys and paddles):
8 x 50, 10 sec rests

Main Set:
3 x 200, 20 sec rest between each
3 x 100, 15 sec rest between each
5 x 50, 10 sec rest between each (alternating easy 50, fast 50)
10 x 25 with 10 sec rest between each one (alternating 25 easy, 25 sprint)

 

Swim Workout #1C – 1600 yards/meters

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

Pull Set (using pull buoys and paddles):
6 x 50, 10 sec rests

Main Set:
2 x 200, 20 sec rest between each
2 x 100, 15 sec rest between each
4 x 50, 10 sec rests (alternating easy 50, fast 50)
8 x 25 with 10 sec rest between each one (alternating 25 easy, 25 sprint)

Workout #2A – 3700 yards/meters

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

Pull Set (using pull buoys and paddles):
6 x 150, 15 sec rests

Main Set:
4 x 100, 10 sec rests
400 steady, 2:00 break
4 x 100, 5 sec rests
400 steady, 2:00 break
4 x 100, 5 sec rests

Workout #2B – 2500 yards/meters

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

Pull Set (using pull buoys and paddles):
4 x 150, 15 sec rests

Main Set:
3 x 100, 15 sec rests
300 steady, 2:00 break
3 x 100, 10 sec rests
300 steady, 2:00 break
3 x 100, 5 sec rests (hard efforts)

 

Workout #2C – 1600 yards/meters

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

Pull Set (using pull buoys and paddles):
2 x 150, 20 sec rests

Main Set:
2 x 100, 15 sec rests
200 steady, 2:00 break
2 x 100, 10 sec rests
200 steady, 2:00 break
2 x 100, 5 sec rests

Workout #3A – 3900 yards/meters

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

Pull Set (using pull buoys and paddles):
10 x 100, 10 sec rests

Main Set:
10 x 100, 15 sec rests (going hard)
100 easy
10 x 100, 10 sec rests (going hard)

Workout #3B – 2700 yards/meters

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

Pull Set (using pull buoys and paddles):
6 x 100, 15 sec rests

Main Set:
8 x 100, 15 sec rests (going hard)
100 easy
8 x 100, 15 sec rests (going hard)

 

 

 

Swim Workout #4A – 4200 yards/meters

 

400 free (easy effort)

8 x 50 free, 15 sec rests (easy effort)

6 x 50 free, 10 sec rests (moderate effort)

4 x 50 free, 5 sec rests (hard effort)

4 x 200 free, 20 sec rests (hard effort)

4 x 100 free, 10 sec rests (moderate effort)

4 x 50 free, 10 sec rests (easy effort)

10 x 100 (pull buoys, paddles), 10 sec rests

6 x 50 free, 10 sec rests (hard effort)

200 easy

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