Swim Workout #1A – 4000 yards/meters

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

Pull Set (using pull buoys and paddles):
6 x 50, 10 sec rests
3 x 100, 10 sec rests
2 x 150, 15 sec rests

Main Set:
5 x 100, 10 sec rests (25 sprint/75 easy, 50s/50e, 75s/25e, 100 sprint)
5 x 150, 15 sec rests (50 sprint/100 easy, 75s/75e, 100s/50e, 150 sprint)
5 x 200, 20 sec rests (50 sprint.150 easy, 100s/100e, 150s/50e, 200 sprint)
50 easy

Swim Workout #1B – 2900 yards/meters

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

Pull Set (using pull buoys and paddles):
4 x 50, 10 sec rests
2 x 100, 15 sec rests
2 x 150, 20 sec rests

Main Set:
4 x 100, 15 sec rests(25 sprint/75 easy, 50s/50e, 100 sprint)
4 x 150, 20 sec rests (50 sprint/100 easy, 75s/75e, 150 sprint)
4 x 200, 30 sec rests (50 sprint.150 easy, 100s/100e, 200 sprint)

 

Swim Workout #1C – 1800 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)

Pull Set (using pull buoys and paddles):
2 x 50, 10 sec rests
1 x 100, 15 sec rest
1x 150

Main Set:
3 x 100, 15 sec rests(25 sprint/75 easy, 50s/50e, 100 sprint)
3 x 150, 20 sec rests (50 sprint/100 easy, 75s/75e, 150 sprint)
2 x 200, 30 sec rests (50 sprint.150 easy, 100s/100e, 200 sprint)

 
Workout #2A – 4000 yards/meters

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

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

Main Set:
2 x 100, 10 sec rests
2 x 200, 20 sec rests
2 x 400, 30 sec rests
(repeat main set second time, going faster then first time through)

Workout #2B – 2400 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:
2 x 100, 15 sec rests
2 x 200, 20 sec rests
2 x 400, 30 sec rests

 

Workout #2C – 1700 yards/meters

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

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

Main Set:
2 x 100, 15 sec rests
2 x 200, 20 sec rests
1 x 400

 

 
Workout #3A – 3800 yards/meters

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

Pull Set (using pull buoys and paddles):
200, 20 sec rest
2 x 100, 10 sec rests
4 x 50, 10 sec rests
2 x 100, 10 sec rests
200

Main Set:
6 x 50, 10 sec rests
3 x 100 (1=fast, 2=easy, 3=fast) 30 sec rest
2 x 150, each is 50 easy/50 fast/50 easy. 30 sec rest
200 fast, 30 sec rest
2 x 150, 15 sec rests
3 x 100, 10 sec rests
6 x 50, 10 sec rests

Workout #3B – 2500 yards/meters

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

Pull Set (using pull buoys and paddles):
200, 30 sec rest
2 x 100, 15 sec rests
4 x 50, 10 sec rests

Main Set:
4 x 50, 10 sec rests
3 x 100 (1=fast, 2=easy, 3=fast) 30 sec rest
2 x 150, each is 50 easy/50 fast/50 easy. 30 sec rest
200 fast, 30 sec rest
2 x 150, 20 sec rests
2 x 100, 10 sec rests

 

 

 

Swim Workout #4A – 4000 yards/meters

 

500 free easy

5 x 100 easy, 20 sec rests

4 x 100 moderate, 15 sec rests

3 x 100 hard, 10 sec rests

 

20 x 50 with pull buoys, paddles, 10 sec rests

 

4 x 200 descending, 20 sec rests

4 x 100 descending, 15 sec rests

100 easy

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