Swim Workout #1A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

10 x 100 pull (using paddles and pull buoys)

Main Set:

200 steady on base

3 x 100 descend (each one faster then previous) on base

200 building (getting a bit faster each 50)

rest 1:00

200 steady on base

3 x 100 descend (each one faster then previous) on base

200 negative split (second 100 faster then first 100)

rest 1:00

200 steady on base

3 x 100 descend (each one faster then previous) on base

200 building (getting a bit faster each 50)

rest 1:00

200 steady on base

3 x 100 descend (each one faster then previous) on base

200 all out

100 easy cool down

Swim Workout #1B - 2500 yards/meters

Warm Up Set:

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

Pull Set:

10 x 50 pull (using paddles and pull buoys)

Main Set:

100 steady on base

3 x 100 descend (each one faster then previous) on base

100 building (getting a bit faster each 50)

rest 1:00

100 steady on base

3 x 100 descend (each one faster then previous) on base

100 negative split (second 50 faster then first 50)

rest 1:00

100 steady on base

3 x 100 descend (each one faster then previous) on base

100 building (getting a bit faster each 25)

rest 1:00

100 steady on base

3 x 100 descend (each one faster then previous) on base

100 all out

100 easy cool down

Swim Workout #2A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

2 x 200

6 x 100

Main Set:

200 on base +5 sec

6 x 100 on base

1:00 rest

200 on base, 4 x 100 on base -5 sec

1:00 rest

200 on base -5 sec

2 x 100 on base -10 sec

1:00 rest

200 on base +30 sec

1 x 100 all out

100 easy cool down

Swim Workout #2B - 2600 yards/meters

Warm Up Set:

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

Pull Set:

2 x 200

4 x 100

Main Set:

200 on base +5 sec

4 x 100 on base

1:00 rest

200 on base

2 x 100 on base -5 sec

1:00 rest

200 on base +30 sec

1 x 100 all out

100 easy cool down

Swim Workout #3A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

1 x 300

2 x 200

3 x 100

Main Set:

400 moderate, 4 x 100 on base, descending

1:00 rest

400 strong, 4 x 100 on base, descending

400 all out

200 easy cool down

Swim Workout #3B - 2600 yards/meters

Warm Up Set:

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

Pull Set:

1 x 300

1 x 200

2 x 100

Main Set:

300 moderate, 3 x 100 on base, descending

1:00 rest

300 strong, 3 x 100 on base, descending

300 all out