Swim Workout #1A – 3800 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:
400 steady, 1:00 rest, then 2 x 200 fast, 30 sec rests
1 minute rest
300 steady, then 2 x 150 fast, 20 sec rests
1 minute rest
200 steady, then 2 x 100 fast, 15 sec rests
1 minute rest
100 steady, then 2 x 50 fast, 10 sec rest

Swim Workout #1B – 2200 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:
300 with 30 sec rest, then 2 x 150 with 10 sec rests
2 minute rest
200 with 20 sec rest, then 2 x 100 with 10 sec rests
2 minute rest
100 with 15 sec rest, then 2 x 50 with 5 sec rest

 

 

Swim Workout #1C – 1700 yards/meters

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

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

Main Set:
300 with 30 sec rest, then 1 x 150
2 minute rest
200 with 20 sec rest, then 2 x 100 with 10 sec rests
2 minute rest
100 with 15 sec rest, then 1 x 50

Workout #2A – 4400 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:
3 x 300 easy effort, 30 sec rests
3 x 300 moderate effort, 20 sec rests
2 x 300 faster effort, 30 sec rests
1 x 300 all out effort

Workout #2B – 2800 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 300 with 30 sec rests
2 x 300 with 25 sec rests
1 x 300 all out effort

 

Workout #2C – 1800 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)

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

Main Set:
1 x 300, 30 sec rest
1 x 300, 25 sec rest
1 x 300 all out effort

Workout #3A – 3600 yards/meters

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

Pull Set (using pull buoys and paddles):
8 x 100 on base

Main Set:
400 on base, then 2 x 200 on base
2 minute rest
400 on base, then 2 x 200 on base
2 minute rest
400 all out effort

Workout #3B – 2500 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:
300, 30 sec rest, then 2 x 150, 15 sec rests
2 minute rest
300, 30 sec rest, then 2 x 150, 15 sec rest
2 minute rest
300 all out effort

 

 

Workout #4A – 4000 yards/meters

 500 free, easy effort, 30 sec rest

5 x 100, 10 sec rests, easy effort

400 free, easy effort, 30 sec rest

2 x 200, 20 sec rests, moderate effort

300 free, easy effort, 30 sec rest

2 x 150, 15 second rests, moderate effort

200 free, easy effort, 20 sec rest

4 x 50 hard effort, 10 sec rests

100 easy, 15 sec rest

100 hard effort

1:00 break

5 x 200 pull/paddle, 20 sec rests

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