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)
Workout #1A – 3700 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
3 x (150, 100, 50, 10 sec rest after each)
Main Set:
5 x 200 (20 sec rests)
1:00 rest
5 x 100 (10 sec rests)
1:00 rest
5 x 50 (10 sec rests)
1:00 rest
10 x 25 (5 sec rests)
Workout #1B – 2500 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
2 x (150, 100, 50, 10 sec rest after each)
Main Set:
3 x 200 (20 sec rests)
1:00 rest
4 x 100 (10 sec rests)
1:00 rest
5 x 50 (10 sec rests)
1:00 rest
10 x 25 (5 sec rests)
Workout #1C – 1700 yards/meters
Warm Up Set:
3 x 100 (swim, kick, swim)
Pull Set:
150, 100, 50 (10 sec rest between each)
Main Set:
2 x 200 (20 sec rests)
1:00 rest
3 x 100 (10 sec rests)
1:00 rest
4 x 50 (10 sec rests)
1:00 rest
8 x 25 (5 sec rests)
Workout #2A – 3500 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
100, 200, 300, 200, 100 (15 sec rests between each)
Main Set:
4 x 150 (15 sec rests)
2:00 break
4 x 150 descend (15 sec rests)
2:00 break
4 x 150 (20 sec rests)
(holding speed from fastest in descend set)
Workout #2B – 2200 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
100, 200, 300 (15 sec rests between each)
Main Set:
4 x 150 descend (15 sec rests)
2:00 break
4 x 150 (15 sec rests)
(holding speed from fastest in descend set)
Workout #2C- 1700 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
100, 200, 100 (15 sec rests)
Main Set:
3 x 150 descend (15 sec rests)
2:00 break
3 x 150 (15 sec rests)
(holding speed from fastest in descend set)
Workout #3A – 3700 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
300 (30 sec rest)
3 x 100 (10 sec rests)
300
Main Set:
10 x 200 (20 sec rests)
Workout #3B – 2500 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
300 (30 sec rest)
3 x 100 (10 sec rests)
Main Set:
10 x 150 (20 sec rests)
Workout #3C – 1600 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
200 (30 sec rest)
2 x 100 (10 sec rests)
Main Set:
6 x 150 (20 sec rests)
Swim Workout #4A – 4500 yards/meters
1000 free, easy building to hard effort last 300
1:00 break
10 x 100 pull set, 10 sec rests (pull buoy, paddles)
4 x 300 free, 30 sec rests
3 x 200 descending, 20 sec rests
2 x 150 moderate , 15 sec rests
2 x 100 hard effort, 15 sec rests
200 easy
Swim Workouts, December 12 – 18, 2022
Workout #1A – 4100 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
8 x 100, 10 sec rest interval
Main Set:
300, 30 sec rest, 3 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 4 x 100, 10 sec rests
1:00 rest
300, 30 sec rest, 2 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 3 x 100, 10 sec rests
50 easy cool down
Workout #1B – 2800 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
6 x 100, 15 sec rest interval
Main Set:
300, 30 sec rest, 2 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 2 x 100, 10 sec rests
1:00 rest
300, 30 sec rest, 1 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 1 x 100, 10 sec rests
50 easy cool down
Workout #1C – 1700 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
4 x 100, 15 sec rest interval
Main Set:
300, 30 sec rest, 2 x 150, 15 sec rests
1:00 rest
200, 20 sec rest, 2 x 100, 10 sec rests
Workout #2A – 3700 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
4 x 200, 20 sec rest interval
Main Set:
4 x 100, 10 sec rest interval, 1 x 100, 5 sec rest interval
1:00 rest
3 x 100, 10 sec rest interval, 2 x 100, 5 sec rest interval
1:00 rest
2 x 100, 10 sec rest interval, 3 x 100, 5 sec rest interval
1:00 rest
1 x 100, 10 sec rest interval, 4 x 100, 5 sec rest interval
100 easy cool down
Workout #2B – 2600 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
3 x 200, 20 sec rest interval
Main Set:
4 x 100, 10 sec rest interval, 1 x 100, 5 sec rest interval
1:00 rest
3 x 100, 10 sec rest interval , 2 x 100, 5 sec rest interval
1:00 rest
2 x 100, 10 sec rest interval, 3 x 100, 5 sec rest interval
100 easy cool down
Workout #2C – 1500 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
2 x 200, 20 sec rest interval
Main Set:
3 x 100, 10 sec rest interval, 1 x 100, 5 sec rest interval
1:00 rest
2 x 100, 10 sec rest interval , 2 x 100, 5 sec rest interval
Workout #3A – 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
400, 40 sec rest
3 x 100, 15 sec rest interval
Main Set:
4 x 100, 10 sec rest interval(descend, each one getting faster)
2000 for time
100 easy cool down
Workout #3B – 2300 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
300, 30 sec rest interval
3 x 100, 10 sec rest interval
Main Set:
4 x 50, 10 sec rest interval (descend, each one getting faster)
1000 for time
100 easy cool down
Swim Workout #4A – 4000 yards/meters
400 free, easy effort
6 x 50 easy, 15 sec rests
4 x 40 moderate, 10 sec rests
4 x 50 sprint, 5 sec rests
3 x 200 fast, 10 sec rests
100 easy
8 x 50 moderate, 10 sec rests
4 x 50 sprint, 10 sec rests
6 x 150 pull, 15 sec rests (pull buoy, paddles)
8 x 25 sprint, 5 sec rests
4 x 50 sprint, 10 sec rests
400 easy cool down
