Workout #1A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

3 x 300 pull

Main Set:

4 x 100 on base +10 seconds

600 free (negative split, second 300 faster then 1st)

2:00 rest

4 x 100 on base +5 seconds

400 free negative split, second 200 faster then 1st)

2:00 rest

2 x 100 on base

200 all out effort

100 easy

Workout #1B - 2800 yards/meters

Warm Up Set:

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

Pull Set:

3 x 200 pull

Main Set:

3 x 100 on base +10 seconds

400 free (negative split, second 200 faster then 1st)

2:00 rest

3 x 100 on base +5 seconds

300 free negative split, second 1500 faster then 1st)

2:00 rest

2 x 100 on base

200 all out effort

100 easy

Swim Workout #1C – 1500 meters/yards

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

6 x 50 free, 10 sec rest between each

6 x 100 free. 15 sec rest between each

6 x 50 free, 10 sec rest between each

Workout #2A - 3600 yards/meters

Warm Up Set:

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

Pull Set:

5 x 200 pull

Main Set:

2 x 100 on base +5 seconds (easy)

100 on base (fast)

100 easy on base +5 seconds

100 on base (fast)

1:00 rest

2 x 100 on base +5 seconds (easy)

100 on base (fast)

100 easy on base +5 seconds

200 on base (fast)

1:00 rest

2 x 100 on base +5 seconds (easy)

100 on base (fast)

100 easy on base +5 seconds

300 on base (fast)

100 easy

Workout #2B - 2800 yards/meters

Warm Up Set:

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

Pull Set:

3 x 200 pull

Main Set:

2 x 100 on base +5 seconds (easy)

100 on base (fast)

100 easy on base +5 seconds

100 on base (fast)

1:00 rest

2 x 100 on base +5 seconds (easy)

100 on base (fast)

100 easy on base +5 seconds

200 on base (fast)

1:00 rest

2 x 100 on base +5 seconds (easy)

100 on base (fast)

100 easy on base +5 seconds

300 on base (fast)

100 easy

Workout #3A - 4100 yards/meters

Warm Up Set:

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

Pull Set:

10 x 100 pull

Main Set:

8 x 50 on base

4 x 100 on base

400 hard effort

2:00 rest

4 x 50 on base

2 x 100 on base

200 hard effort

1:00 rest

2 x 50 on base

100 hard effort

100 easy

Workout #3B - 2800 yards/meters

Warm Up Set:

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

Pull Set:

6 x 100 pull

Main Set:

6 x 50 on base

3 x 100 on base

300 hard effort

2:00 rest

4 x 50 on base

2 x 100 on base

200 hard effort

1:00 rest

2 x 50 on base

100 hard effort

100 easy

Workout #4A - 4000 yards/meters

Warm Up Set:

4 x 250 (swim, kick, pull, swim)

Pull Set:

3 x 300 pull on base

Main Set:

400 on base

2 x 300 on base

3 x 200 on base

2 minute rest

4 x 100 on base +10 seconds (very hard effort)

100 easy