Swim Workout #1A - 4000 yards/meters

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

8 x 100 pull on base (using pull buoys and paddles)

400 steady, 3 x 100 steady, 100 fast all on base

Rest 1:00

200 steady, 2 x 100 fast all on base

Rest 1:00

100 steady, 3 x 100 fast, 400 all out, all on base

Rest 1:00

10 x 25 kick (using fins if you have them)

150 easy free

Swim Workout #1B - 2600 yards/meters

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

6 x 100 pull on base (using pull buoys and paddles)

300 steady, 3 x 100 steady, 100 fast all on base

Rest 1:00

100 steady, 3 x 100 fast, 300 all out, all on base

Rest 1:00

6 x 25 kick (using fins if you have them)

50 easy free

Swim Workout #2A - 3600 yards/meters

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

200, 2 x 150, 2 x 100 pull on base (using pull buoys and hand paddles)

16 x 50 on base (every 4th one sprint)

1:00 break

12 x 50 on base +5 seconds (every 3rd one sprint)

1:00 break

8 x 50 on base +10 seconds (every other on sprint)

1:00 break

4 x 50 on base +15 seconds (sprint each one)

100 easy cool down

Swim Workout #2B - 2400 yards/meters

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

200, 2 x 100 pull on base (using pull buoys and hand paddles)

12 x 50 on base (every 4th one sprint)

1:00 break

9 x 50 on base +5 seconds (every 3rd one sprint)

1:00 break

6 x 50 on base +10 seconds (every other on sprint)

1:00 break

4 x 50 on base +15 seconds (sprint each one)

50 easy cool down

Swim Workout #3A - 4000 yards/meters

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

200, 4 x 100, 200 on base using pull buoys and hand paddles

5 x 100 on base (4 moderate, 1 hard)

2:00 break

5 x 100 on base (3 moderate, 2 hard)

2:00 break

5 x 100 on base (2 moderate, 3 hard)

2:00 break

5 x 100 on base (1 moderate, 4 hard)

400 easy

Swim Workout #3B - 2400 yards/meters

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

200, 2 x 100, 200 on base using pull buoys and hand paddles

4 x 100 on base (3 moderate, 1 hard)

2:00 break

4 x 100 on base (2 moderate, 2 hard)

2:00 break

4 x 100 on base (1 moderate, 3 hard)

200 easy

Swim Workout #4A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

2 x 200, 3 x 100, 4 x 50

Main Set:

4 x 50 on base

4 x 100 on base

4 x 150 on base

4 x 200 on base

100 easy