Workout #1A - 4300 yards/meters

Warm Up Set:

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

Main Set:

7 x 500 (1 minute rest between each one)

#1 = Pull, #2, 3, 4 = descend, #5 = Pull, #6 = easy, #7 = all out

Workout #1B - 2500 yards/meters

Warm Up Set:

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

Main Set:

7 x 300 (1 minute rest between each one)

#1 = Pull, #2, 3, 4 = descend, #5 = Pull, #6 = easy, #7 = all out

Workout #2A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

8 x 100 pull on base

Main Set:

6 x 100 on base, 2 x 100 on base – 5 seconds

1:00 break

4 x 100 on base, 4 x 100 on base – 5 seconds

1:00 break

2 x 100 on base, 6 x 100 on base – 5 seconds

Workout #2B - 2600 yards/meters

Warm Up Set:

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

Pull Set:

4 x 100 pull on base

Main Set:

4 x 100 on base, 2 x 100 on base – 5 seconds

1:00 break

3 x 100 on base, 3 x 100 on base – 5 seconds

1:00 break

2 x 100 on base, 4 x 100 on base – 5 seconds

Workout #3A - 3550 yards/meters

Warm Up Set:

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

Pull Set:

4 x 200 on base

Main Set:

300 on base (easy)

200 on base (steady)

100 on base (fast)

50 (sprint)

2:00 break

Repeat full set three times

Workout #3B - 2300 yards/meters

Warm Up Set:

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

Pull Set:

3 x 200 on base

Main Set:

300 on base (easy)

200 on base (steady)

100 on base (fast)

50 (sprint)

2:00 break

Repeat full set two times