Workout #1A – 3800 yards/meters
4 x 200 (swim, kick, pull, swim)
8 x 100 pull (30 sec rest between each one)
3 x 200 on base, 4 x 100 on base
2:00 break
2 x 200 on base, 3 x 100 on base
2:00 break
1 x 200 on base, 2 x 100 all out on base
100 easy cool down
Workout #1B – 2600 yards/meters
4 x 100 (swim, kick, pull, swim)
4 x 100 pull (30 sec rest between each one)
3 x 200 on base, 3 x 100 on base
2:00 break
2 x 200 on base, 2 x 100 on base
2:00 break
1 x 200 on base, 1 x 100 all out
Workout #2A – 3500 yards/meters
4 x 200 (swim, kick, pull, swim)
4 x 200 pull (30 sec rest between each one)
300 free, 1:00 rest
3 x 100 on base
300 free, 1:00 rest
3 x 100 on base
300 all out, 2:00 rest
3 x 100 all out, 1:00 rest between each one
100 easy cool down
Workout #2B – 2100 yards/meters
4 x 100 (swim, kick, pull, swim)
4 x 100 pull (30 sec rest between each one)
300 free, 1:00 rest
3 x 100 on base
300 all out, 2:00 rest
3 x 100 all out, 1:00 rest between each one
100 easy cool down
Workout #3A – 3800 yards/meters
4 x 200 (swim, kick, pull, swim)
6 x 150 pull on base
300 on base
2 x 200 on base
3 x 100 on base
2:00 break
2 x 200 on base
3 x 100 on base
2:00 break
3 x 100 on base (all out)
100 easy cool down
Workout #3B – 2600 yards/meters
4 x 100 (swim, kick, pull, swim)
3 x 150 pull on base
300 on base
2 x 200 on base
3 x 100 on base
2:00 break
2 x 200 on base
3 x 100 on base (all out)
50 easy cool down