Workout #1A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

8 x 100 on base

Main Set:

400 on base

10 x 50 hard on base

2:00 break

300 on base

8 x 50 hard on base

2:00 break

200 on base

6 x 50 hard on base

100 on base

4 x 50 hard on base

Workout #1B - 2500 yards/meters

Warm Up Set:

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

Pull Set:

6 x 100 on base

Main Set:

300 on base

8 x 50 hard on base

2:00 break

200 on base

6 x 50 hard on base

100 on base

4 x 50 hard on base

Workout #1C – 1200 yards/meters

100 free

100 pull

50 kick

5 x 50 pull (using hand paddles if available and pull buoys)

5 x 100 free (15 sec rest between each one)

200 free

Workout #2A - 3600 yards/meters

Warm Up Set:

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

Pull Set:

4 x 200 on base

Main Set:

400 on base

300 on base

200 on base

100 on base

(pace should be getting faster on each interval)

2:00 break

100 on base

200 on base

300 on base

400 on base

(pace should be getting faster on each interval)

Workout #2B - 2200 yards/meters

Warm Up Set:

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

Pull Set:

3 x 200 on base

Main Set:

300 on base

200 on base

100 on base

(pace should be getting faster on each interval)

2:00 break

100 on base

200 on base

300 on base

(pace should be getting faster on each interval)

Workout #2C – 1200 yards/meters

100 free

100 pull

50 kick

3 x 150 free (30 seconds rest between each one)

200 pull (using hand paddles and pull buoys)

300 free (start easy and increase effort each 100)

Workout #3A - 3600 yards/meters

Warm Up Set:

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

Pull Set:

3 x 200 on base

4 x 100 on base

Main Set:

50 easy, 100 steady, 50 easy, 400 steady

2:00 break

50 easy, 100 steady, 50 easy, 400 strong

2:00 break

50 easy, 100 steady, 50 easy, 400 fast

(15 seconds rest between each interval, each 400 should get faster)

Workout #3B - 2500 yards/meters

Warm Up Set:

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

Pull Set:

2 x 200 on base

2 x 100 on base

Main Set:

50 easy, 100 steady, 50 easy, 300 steady

2:00 break

50 easy, 100 steady, 50 easy, 300 strong

2:00 break

50 easy, 100 steady, 50 easy, 300 fast

(15 seconds rest between each interval, each 300 should get faster)