Workout #1A – 3800 yards/meters
4 x 200 (swim, kick, pull, swim)
3 x 100 pull on base
2 x 200 pull on base
3 x 100 pull on base
1 x 200 on base (moderate)
1 x 150 on base +15 seconds (real easy)
4 x 100 on base -5 seconds
1:00 break
2 x 200 on base (moderate)
1 x 150 on base +15 seconds (real easy)
2 x 100 on base -10 seconds
1:00 break
1 x 200 on base (moderate)
1 x 150 on base +15 seconds (real easy)
1 x 100 all out
50 easy
Workout #1B – 2700 yards/meters
4 x 100 (swim, kick, pull, swim)
2 x 100 pull on base
1 x 200 pull on base
2 x 100 pull on base
1 x 200 on base (moderate)
1 x 150 on base +15 seconds (real easy)
3 x 100 on base -5 seconds
1:00 break
1 x 200 on base (moderate)
1 x 150 on base +15 seconds (real easy)
2 x 100 on base -10 seconds
1:00 break
1 x 200 on base (moderate)
1 x 150 on base +15 seconds (real easy)
1 x 100 all out
50 easy
Workout #1C – 1000 yards/meters
4 x 50 pull, 10 sec rest between
4 x 25 kick, 10 sec rest between
4 x 100 free, 20 sec rest between
300 free
Workout #2A – 4000 yards/meters
4 x 200 (swim, kick, pull, swim)
3 x 100 pull on base
200 pull on base
3 x 100 pull on base
400 on base
2 x 200 on base
4 x 100 on base
2:00 break
400 on base -5 seconds
2 x 200 on base
4 x 100 on base +5 seconds (all out efforts on the 100’s)
Workout #2B – 2800 yards/meters
4 x 100 (swim, kick, pull, swim)
2 x 100 pull on base
200 pull on base
2 x 100 pull on base
300 on base
2 x 150 on base
3 x 100 on base
2:00 break
300 on base -5 seconds
2 x 150 on base
3 x 100 on base +5 seconds (all out efforts on the 100’s)
Workout #2C – 1200 yards/meters
300 free, 1:00 rest
3 x 100 with 20 seconds rest between each one
1:00 break
200 free, 1:00 rest
2 x 100 with 20 seconds rest between each one
100 all out
100 easy
Workout #3A – 3800 yards/meters
4 x 200 (swim, kick, pull, swim)
3 x 300 pull on base
4 x 100 on base (easy)
1 x 100 on base (fast)
1:00 break
3 x 100 on base (easy)
2 x 100 on base (fast)
1:00 break
2 x 100 on base (easy)
3 x 100 on base (fast)
1:00 break
1 x 100 on base (easy)
4 x 100 on base (fast)
100 easy cool down
Workout #3B – 2600 yards/meters
4 x 100 (swim, kick, pull, swim)
2 x 300 pull on base
4 x 100 on base (easy)
1 x 100 on base (fast)
1:00 break
2 x 100 on base (easy)
3 x 100 on base (fast)
1:00 break
1 x 100 on base (easy)
4 x 100 on base (fast)
100 easy cool down
Workout #1A - 4250 yards/meters
4 x 250 (swim, kick, pull, swim)
3 x 300 pull on base
3 x 200 on base (steady), 6 x 100 on base (fast)
rest 1 minute
2 x 200 on base (steady), 6 x 50 on base (sprint)
rest 1 minute
1 x 200 on base (steady), 6 x 25 on 1 minute (sprint)
100 cool down