Swim Workout #1A - 3600 yards/meters

Warm Up Set:

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

Pull Set:

8 x 100 pull (using paddles and pull buoys)

Main Set:

200 easy, 100 fast, 200 easy all on base

2:00 break

100 easy, 200 fast, 200 easy all on base

2:00 break

100 fast, 200 easy, 200 fast all on base

2:00 break

100 easy, 200 fast, 200 fast all on base

Swim Workout #1B - 2300 yards/meters

Warm Up Set:

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

Pull Set:

4 x 100 pull (using paddles and pull buoys)

Main Set:

200 easy, 100 fast, 200 easy all on base

2:00 break

100 easy, 200 fast, 200 easy all on base

2:00 break

100 fast, 200 easy, 200 fast all on base

Swim Workout #1C – 1300 yards/meters

4 x 50 (swim, kick, pull, swim) 10 sec rest between each

6 x 50 pull (pull buoys and paddles), 10 sec rest between each

2 x 50 free, 10 sec rest between each

2 x 100 free, 15 sec rest between each

2 x 150 free, 20 sec rest between each

1 x 200 free

Swim Workout #2A - 3600 yards/meters

Warm Up Set:

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

Pull Set:

300, 200, 100, 4 x 50 all on base

Main Set:

20 x 100

4 on base +5 seconds, 3 on base then 2:00 break

2 on base -5 seconds, 1 on base -10 seconds then break for 2 minutes

1 on base +10 seconds, 2 on base +5 seconds, 3 on base then break for 2 minutes

4 on base -5 seconds

Swim Workout #2B - 2500 yards/meters

Warm Up Set:

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

Pull Set:

200, 100, 4 x 50 all on base

Main Set:

16 x 100

3 on base +5 seconds, 2 on base then 2:00 break

2 on base -5 seconds, 1 on base -10 seconds then break for 2 minutes

1 on base +10 seconds, 2 on base +5 seconds, 2 on base then break for 2 minutes

3 on base -5 seconds

Swim Workout #3A - 3500 yards/meters

Warm Up Set:

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

Pull Set:

200, 2 x 150, 200 on base

Main Set:

100 on base -5 seconds, 50 on base +10 seconds, 4 x 50 on base (fast)

2:00 break

200 on base -5 seconds, 50 on base +10 seconds, 2 x 100 on base (fast)

2:00 break

300 on base -5 seconds, 50 on base +10 seconds, 8 x 25 on base (fast)

2:00 break

400 on base +5 seconds, 50 on base +10 seconds, 1 x 200 on base (fast)

-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out

Swim Workout #3B - 2300 yards/meters

Warm Up Set:

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

Pull Set:

200, 150, 200 on base

Main Set:

100 on base -5 seconds, 50 on base +10 seconds, 4 x 50 on base (fast)

2:00 break

200 on base -5 seconds, 50 on base +10 seconds, 2 x 100 on base (fast)

2:00 break

300 on base +5 seconds, 50 on base +10 seconds, 1 x 200 on base (fast)

-the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out