Workout #1A – 4000 yards/meters

Warm Up Set:

4 x 200 (swim, kick, pull, swim)

Pull Set:

3 x 100, 10 sec rests
400 free, 45 sec rest
3 x 100, 10 sec rests

Main Set:

2 x 400, 45 sec rests
1:00 rest
4 x 200, 20 sec rests
1:00 rest
4 x 100, 10 sec rests
(pace gets faster on each set, so pace on 200’s should be faster then it was on the 400’s, and pace on 100’s is faster then it was on the 200’s)

200 easy cool down

Workout #1B – 2600 yards/meters

Warm Up Set:

4 x 100 (swim, kick, pull, swim)

Pull Set:

2 x 100, 10 sec rests
200, 20 sec rest
2 x 100, 10 sec rests

Main Set:

2 x 300, 30 sec rest between
1:00 rest
3 x 200, 20 sec rests
1:00 rest
3 x 100, 10 sec rests

(pace gets faster on each set, so pace on 200’s should be faster then it was on the 400’s, and pace on 100’s is faster then it was on the 200’s)

100 easy cool down

 

 

Workout #1C – 1200 yards/meters

200 free
4 x 50 pull, 20 sec rest between each one
200 free
100 kick
4 x 100 free, 30 sec rest between each one
100 kick

Workout #2A – 3600 yards/meters

Warm Up Set:

4 x 200 (swim, kick, pull, swim)

Pull Set:

300, 30 sec rest
3 x 100, 10 sec rests
6 x 50, 10 sec rests

Main Set:

4 x 200 (descending), 25 sec rests
2:00 rest
4 x 200 (descending), 20 sec rests
2:00 rest
4 x 50, 10 sec rests (sprint 25, then easy recovery for 25)

100 easy cool down

Workout #2B – 2500 yards/meters

Warm Up Set:

4 x 100 (swim, kick, pull, swim)

Pull Set:

200, 20 sec rest
2 x 100, 10 sec rests
4 x 50, 10 sec rests

Main Set:

3 x 200, 30 sec rest between each
2:00 rest
3 x 200, 20 sec rest between each
2:00 rest
4 x 50, 10 sec rest between each (sprint 25, then easy recovery for 25)

100 easy cool down

 

 

Workout #2C – 1000 yards/meters

5 x 200 with 30 sec rest between each one
(#1 – easy, #2 – pull, #3 – all out, #4 pull, #5 easy)

 

Workout #3A – 3200 yards/meters

Warm Up Set:

4 x 200 (swim, kick, pull, swim)

Pull Set:

6 x 150, 15 sec rests

Main Set:

4 x 25 sprint, 10 seconds rest between each one
100 steady hard (count your strokes for 25 in the middle)
1:00 rest
4 x 50 sprint, 10 seconds rest between each one
100 steady hard (try to decrease your stroke count by at least 1 per 25)
4 x 75 sprint, 10 seconds rest between each one
100 steady hard (try to decrease your stroke count by at least 2 per 25)
4 x 100 sprint, 15 seconds rest between each one
100 steady hard (try to decrease your stroke count by at least 3 per 25)

100 easy cool down

Workout #3B – 2500 yards/meters

Warm Up Set:

4 x 100 (swim, kick, pull, swim)

Pull Set:

6 x 100, 10 sec rests

Main Set:

4 x 25 sprint, 10 seconds rest between each one
100 steady hard (count your strokes for 25 in the middle)
1:00 rest
4 x 50 sprint, 10 seconds rest between each one
100 steady hard (try to decrease your stroke count by at least 1 per 25)
4 x 75 sprint, 10 seconds rest between each one
100 steady hard (try to decrease your stroke count by at least 2 per 25)
4 x 100 sprint, 15 seconds rest between each one
100 steady hard (try to decrease your stroke count by at least 3 per 25)

100 easy cool down

 

 

Swim Workout #4A – 4000 yards/meters

 

Warm Up Set:

4 x 250 (swim, kick, pull, swim)

 

Pull Set:

5 x 100 pull, 10 sec rests

 

 

Main Set:

 

500 free (medium hard effort)

2:00 rest

2 x 200, 20 sec rests

500 free (hard effort)

2:00 rest

5 x 100 free, 10 sec rests

500 free (very hard effort)

100 easy

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