Workout #1A – 4000 yards/meters

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

200 pull on base

8 x 100 pull on base

4 x 200 on base

2:00 break

3 x 200 on base minus 5 seconds

(if your 100 base is 2:00 for example, then you do the above set on 3:55)

2:00 break

2 x 200 on base minus 10 seconds

(again, if your base 100 time is 2:00, then this set you'd do on 3:50)

2:00 break

200 all out

200 easy cool down

Workout #1B – 3000 yards/meters

3 x 100 (swim, kick, pull)

6 x 100 pull on base

4 x 200 on base

2:00 break

3 x 200 on base minus 5 seconds

(if your 100 base is 2:00 for example, then you do the above set on 3:55)

2:00 break

2 x 200 on base minus 10 seconds

(again, if your base 100 time is 2:00, then this set you'd do on 3:50)

2:00 break

200 all out

100 easy cool down

Workout #2A – 3700 yards/meters

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

100, 200, 300, 200, 100 all on base (pulling with pull buoys and paddles)

6 x 100 on base (steady, not all out hard, but not real easy either)

2:00 break

6 x 100 on base (first 2 easy, 2nd 2 medium hard, last 2 hard)

2:00 break

6 x 100 on base (all out on each one)

200 easy cool down

Workout #2B – 2600 yards/meters

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

100, 200, 200, 100 all on base (pulling with pull buoys and paddles)

5 x 100 on base (steady, not all out hard, but not real easy either)

2:00 break

5 x 100 on base (first 2 easy, 2nd 2 medium hard, last 2 hard)

2:00 break

5 x 100 on base (all out on each one)

100 easy cool down

Workout #3A – 4500 yards/meters

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

3 x 400 pull on base

4 x 200 free on base

2:00 break

8 x 100 free on base

2:00 break

16 x 50 free on base

100 easy cool down

Workout #3B – 3000 yards/meters

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

3 x 200 pull on base

3 x 200 free on base

2:00 break

6 x 100 free on base

2:00 break

12 x 50 free on base

200 easy cool down