Workout #1A - 3600 yards/meters

Warm Up Set:

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

Pull Set:

2 x 400 on base

Main Set:

200 on base

2 x 150 hard on base

2:00 break

200 on base

3 x 100 hard on base

2:00 break

200 on base

6 x 50 hard on base

2:00 break

200 on base

12 x 25 hard on base

Swim Workout #1C, 1100 yards/meters

3 x 100 (swim, kick, pull)

4 x 50 doing catch up drill, 15 sec rest between

(http://www.youtube.com/watch?v=SlfCsA81LAs)

4 x 50 free, 10 sec rest between

2 x 100 free, 20 sec rest between

200 free

Workout #1B - 2300 yards/meters

Warm Up Set:

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

Pull Set:

2 x 200 on base

Main Set:

200 on base

3 x 100 hard on base

2:00 break

200 on base

6 x 50 hard on base

2:00 break

200 on base

12 x 25 hard on base

Workout #2A - 3600 yards/meters

Warm Up Set:

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

Pull Set:

8 x 100 on base

Main Set:

3 x 100 on base, descend (each one getting faster)

200 at pace of last (fastest) 100

2:00 break

Repeat full set 4 times

Workout #2B - 2500 yards/meters

Warm Up Set:

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

Pull Set:

6 x 100 on base

Main Set:

3 x 100 on base, descend (each one getting faster)

200 at pace of last (fastest) 100

2:00 break

Repeat full set 3 times

Workout #3A - 3600 yards/meters

Warm Up Set:

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

Pull Set:

4 x 200 on base

Main Set:

2 x 400 on base

2:00 break

2 x 300 on base

2:00 break

2 x 200 on base

2:00 break

2 x 100 on base

Workout #3B - 2600 yards/meters

Warm Up Set:

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

Pull Set:

3 x 200 on base

Main Set:

1 x 400 on base

2 x 300 on base

2:00 break

2 x 200 on base

2:00 break

2 x 100 on base