Workout #1A – 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
200, 20 sec rest
8 x 100, 15 sec rest
Main Set:
200, 20 sec rest
6 x 100, 15 sec rests
1:00 rest
200, 15 sec rest
4 x 100, 10 sec rests
1:00 rest
200, 10 sec rest
2 x 100, 5 sec rests
200, 30 sec rest
100 all out
100 easy cool down
Workout #1B – 2700 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
200, 30 sec rest
6 x 100, 15 sec rests
Main Set:
200, 30 sec rest
4 x 100, 15 sec rests
1:00 rest
200, 20 sec rest
3 x 100, 10 sec rests
1:00 rest
200, 30 sec rest(hard effort with extra rest)
100 all out
100 easy cool down
Workout #1C – 1700 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
(using pull buoys and hand paddles if you have them)
200, 30 sec rest
3 x 100, 15 sec rests
Main Set:
200, 30 sec rest
3 x 100, 15 sec rests
1:00 rest
200, 20 sec rest
2 x 100, 15 sec rests
Workout #2A – 3800 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
6 x 150, 15 sec rests
Main Set:
(descend by set, 200’s and 100’s should be same pace, and then get faster from one set to the next)
3 x 200, 20 sec rests, 4 x 100, 10 sec rests
2:00 rest
2 x 200, 20 sec rests, 3 x 100, 10 sec rests
2:00 rest
1 x 200, 20 sec rest, 2 x 100, 10 sec rests
100 easy cool down
Workout #2B – 2800 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
4 x 150, 20 sec rests
Main Set:
(descend by set, 200’s and 100’s should be same pace, and then get faster from one set to the next)
2 x 200, 20 sec rests, 3 x 100, 15 sec rests
2:00 rest
2 x 200, 20 sec rests, 3 x 100, 15 sec rests
2:00 rest
1 x 200, 20 sec rest, 2 x 100, 15 sec rests
100 easy cool down
Workout #2C – 1700 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
(using pull buoys and hand paddles if you have them)
3 x 100, 15 sec rests
Main Set:
(descend by set, 200’s and 100’s should be same pace, and then get faster from one set to the next)
2 x 200, 20 sec rests, 3 x 100, 15 sec rests
2:00 rest
1 x 200, 20 sec rest, 2 x 100, 15 sec rests
Workout #3A – 3800 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
16 x 50, 10 sec rests
Main Set:
8 x 100, 10 sec rests, 200 fast
2:00 rest
6 x 100, 10 sec rests, 100 fast
2:00 rest
4 x 100, 10 sec rests, 50 fast
50 easy cool down
Workout #3B – 2400 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
(using pull buoys and hand paddles if you have them)
8 x 50, 10 sec rests
Main Set:
6 x 100, 15 sec rests, 200 fast
2:00 rest
4 x 100, 15 sec rests, 100 fast
2:00 rest
2 x 100, 15 sec rests, 50 fast
50 easy cool down
Workout #3C – 1900 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
(using pull buoys and hand paddles if you have them)
6 x 50, 10 sec rests
Main Set:
4 x 100, 15 sec rests, 200 fast
2:00 rest
3 x 100, 15 sec rests, 100 fast
2:00 rest
2 x 100, 15 sec rests, 50 fast
50 easy cool down
Swim Workout #4A – 6000 yards/meters
Warm Up Set:
4 x 250 (swim, kick, pull, swim)
Pull Set:
4 x 250, 30 sec rests
Main Set:
400 free (easy), 1 minute rest
2 x 200, 30 sec rests (descend)
4 x 100, 15 sec rests (descend)
200 hard, 1 minute rest
2 x 200, 30 sec rests (descend)
4x 100, 15 sec rests (descend)
100 free (easy)
