Swim Workout #1A – 4000 yards/meters

Warm Up Set:

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

Pull Set:

4 x 100 on base

400 (1:00 rest)

3 x 100 on base

Main Set:

4 x 100 on base +10 seconds, descending

100 real easy

8 x 50 on base +10 seconds (hard)

100 real easy

4 x 100 on base +10 seconds, descending

8 x 25 sprints (10 sec rest between each one)

1:00 rest

500 easy

Swim Workout #1B – 2600 yards/meters

Warm Up Set:

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

Pull Set:

3 x 100 on base

200 (1:00 rest)

2 x 100 on base

Main Set:

3 x 100 on base +10 seconds, descending

6 x 50 on base +10 seconds (hard)

3 x 100 on base +10 seconds, descending

8 x 25 sprints (10 sec rest between each one)

1:00 rest

400 easy

Swim Workout #2A – 4000 yards/meters

Warm Up Set:

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

Pull Set:

300 on base

3 x 100 on base

300 on base

3 x 100 on base

Main Set:

20 x 100 on base +5 seconds

Swim Workout #2B – 2200 yards/meters

Warm Up Set:

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

Pull Set:

200 on base

2 x 100 on base

200 on base

2 x 100 on base

Main Set:

10 x 100 on base +5 seconds

Swim Workout #3A – 3600 yards/meters

Warm Up Set:

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

Pull Set:

200 on base

5 x 100 on base

200 on base

Main Set:

200 on base (steady)

5 x 100 on base

200 on base (fast)

2:00 rest

200 on base (steady)

5 x 100 on base

200 on base (fast)

100 easy cool down

Swim Workout #3B – 2600 yards/meters

Warm Up Set:

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

Pull Set:

200 on base

3 x 100 on base

200 on base

Main Set:

200 on base (steady)

3 x 100 on base

200 on base (fast)

2:00 rest

200 on base (steady)

3 x 100 on base

200 on base (fast)

100 easy cool down

Swim Workout #4A - 3900 yards/meters

Warm Up Set:

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

Pull Set:

5 x 100 pull

Main Set:

500 free (medium hard effort)

2:00 rest

2 x 200 on base

500 free (hard effort)

2:00 rest

5 x 100 free on base

500 free (very hard effort)