Workout #1A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

(using pull buoys and hand paddles if you have them)

200 on base +10 seconds

8 x 100 on base +5 seconds

Main Set:

200 on base +5 seconds

6 x 100 on base

1:00 rest

200 on base

4 x 100 on base -5 seconds

1:00 rest

200 on base -5 seconds

2 x 100 on base -10 seconds

200 on base +30 seconds (hard effort with extra rest)

100 all out

100 easy cool down

Workout #1B - 2700 yards/meters

Warm Up Set:

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

Pull Set:

(using pull buoys and hand paddles if you have them)

200 on base +10 seconds

6 x 100 on base +5 seconds

Main Set:

200 on base +5 seconds

4 x 100 on base

1:00 rest

200 on base

3 x 100 on base -5 seconds

1:00 rest

200 on base +30 seconds (hard effort with extra rest)

100 all out

100 easy cool down

Workout #2A - 3800 yards/meters

Warm Up Set:

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

Pull Set:

(using pull buoys and hand paddles if you have them)

6 x 150

Main Set:

(descend by set, 200's and 100's should be same pace, and then get faster from one set to the next)

3 x 200 on base, 4 x 100 on base

2:00 rest

2 x 200 on base, 3 x 100 on base

2:00 rest

1 x 200 on base, 2 x 100 on base

100 easy cool down

Workout #2B - 2800 yards/meters

Warm Up Set:

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

Pull Set:

(using pull buoys and hand paddles if you have them)

4 x 150

Main Set:

(descend by set, 200's and 100's should be same pace, and then get faster from one set to the next)

2 x 200 on base, 3 x 100 on base

2:00 rest

2 x 200 on base, 3 x 100 on base

2:00 rest

1 x 200 on base, 2 x 100 on base

100 easy cool down

Workout #3A - 3800 yards/meters

Warm Up Set:

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

Pull Set:

(using pull buoys and hand paddles if you have them)

16 x 50

Main Set:

8 x 100 on base, 200 fast

2:00 rest

6 x 100 on base, 100 fast

2:00 rest

4 x 100 on base, 50 fast

50 easy cool down

Workout #3B - 2400 yards/meters

Warm Up Set:

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

Pull Set:

(using pull buoys and hand paddles if you have them)

8 x 50

Main Set:

6 x 100 on base, 200 fast

2:00 rest

4 x 100 on base, 100 fast

2:00 rest

2 x 100 on base, 50 fast

50 easy cool down

Swim Workout #4A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

4 x 250 on base

Main Set:

400 free (easy)

3 x 200 on base (descend)

3 x 200 on base (descend)

400 hard