Workout #1A – 3800 yards/meters
4 x 200 (swim, kick, pull, swim)
6 x 150 pull (30 sec rest between each one)
400 steady, 2:00 rest
2 x 200 on base (second one faster then first one)
2:00 break
300 steady, 1:00 rest
2 x 150 on base (second one faster then first one)
2:00 break
200 steady, 1:00 rest
2 x 100 hard on base
1:00 break
100 easy, 30 seconds rest
2 x 50 sprint on base
100 easy cool down
Workout #1B – 2300 yards/meters
4 x 100 (swim, kick, pull, swim)
4 x 150 pull (30 sec rest between each one)
300 steady, 1:00 rest
2 x 150 on base (second one faster then first one)
2:00 break
200 steady, 1:00 rest
2 x 100 hard on base
1:00 break
100 easy, 30 seconds rest
2 x 50 sprint on base
100 easy cool down
Workout #2A – 4000 yards/meters
4 x 200 (swim, kick, pull, swim)
1000 pull (pull buoys only, no paddles)
4 x 100 on base (easy)
100 fast, 1:00 break
3 x 100 on base (easy)
100 fast, 1:00 break
2 x 100 on base (easy)
100 fast, 1:00 break
100 easy, 1:00 break
100 all out
800 straight, steady paced
Workout #2B – 2600 yards/meters
4 x 100 (swim, kick, pull, swim)
600 pull (pull buoys only, no paddles)
4 x 100 on base (easy)
100 fast, 1:00 break
3 x 100 on base (easy)
100 fast, 1:00 break
2 x 100 on base (easy)
100 all out
400 straight, steady paced
Workout #3A – 3800 yards/meters
4 x 200 (swim, kick, pull, swim)
10 x 100 pull on base
4 x 200 on base (sprint last 50)
1:00 break
4 x 150 on base (sprint last 50)
1:00 break
4 x 100 on base (50 easy, 50 sprint)
200 easy cool down
Workout #3B – 2400 yards/meters
4 x 100 (swim, kick, pull, swim)
6 x 100 pull on base
3 x 200 on base (sprint last 50)
1:00 break
3 x 150 on base (sprint last 50)
1:00 break
3 x 100 on base (50 easy, 50 sprint)
50 easy cool down
Swim Workout #4A - 4000 yards/meters
Warm Up Set:
4 x 250 (swim, kick, pull, swim)
Pull Set:
2 x 250 pull
Main Set:
2 x 200 on base, 3 x 100 hard
3 x 200 on base, 2 x 100 hard
4 x 200 on base, 100 all out
100 easy