Workout #1A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
3 x 300 pull
Main Set:
4 x 100 on base +10 seconds
600 free (negative split, second 300 faster then 1st)
2:00 rest
4 x 100 on base +5 seconds
400 free negative split, second 200 faster then 1st)
2:00 rest
2 x 100 on base
200 all out effort
100 easy
Workout #1B - 2800 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
3 x 200 pull
Main Set:
3 x 100, 20 sec rests
400 free (negative split, second 200 faster then 1st)
2:00 rest
3 x 100, 15 sec rests
300 free negative split, second 1500 faster then 1st)
2:00 rest
2 x 100, 10 sec rests
200 all out effort
100 easy
Swim Workout #1C – 1500 meters/yards
6 x 50, 10 sec rest between each (swim, kick, pull, swim, kick, pull)
6 x 50 free, 10 sec rest between each
6 x 100 free. 15 sec rest between each
6 x 50 free, 10 sec rest between each
Workout #2A - 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
5 x 200 pull
Main Set:
2 x 100 on base +5 seconds (easy)
100 on base (fast)
100 easy on base +5 seconds
100 on base (fast)
1:00 rest
2 x 100 on base +5 seconds (easy)
100 on base (fast)
100 easy on base +5 seconds
200 on base (fast)
1:00 rest
2 x 100 on base +5 seconds (easy)
100 on base (fast)
100 easy on base +5 seconds
300 on base (fast)
100 easy
Workout #2B - 2800 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
3 x 200 pull
Main Set:
2 x 100, 15 sec rests (easy)
100, 10 sec rest (fast)
100 easy, 15 sec rest
100, (fast)
1:00 rest
2 x 100, 15 sec rests(easy)
100, 10 sec rest (fast)
100 easy, 15 sec rest
200 (fast)
1:00 rest
2 x 100, 15 sec rests (easy)
100, 10 sec rest (fast)
100 easy, 15 sec rest
300 (fast)
100 easy
Swim Workout #2C – 1800 yards/meters
Warm Up Set:
3 x 100 (swim, kick, pull)
Pull Set:
3 x 100 pull, 15 sec rest between each one
Main Set:
300 free, 30 sec rest
3 x 100 free, 10 sec rest between each
200 free, 20 sec rest
2 x 100 free, 10 sec rest between each
100 free, 15 sec rest
2 x 50 sprint, 15 sec rest between each
Workout #3A - 4100 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
10 x 100 pull
Main Set:
8 x 50 on base
4 x 100 on base
400 hard effort
2:00 rest
4 x 50 on base
2 x 100 on base
200 hard effort
1:00 rest
2 x 50 on base
100 hard effort
100 easy
Workout #3B - 2800 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
6 x 100 pull
Main Set:
6 x 50, 10 sec rests
3 x 100, 15 sec rests
300 hard effort
2:00 rest
4 x 50, 10 sec rests
2 x 100, 15 sec rests
200 hard effort
1:00 rest
2 x 50, 10 sec rests
100 hard effort
100 easy
Workout #4A - 4000 yards/meters
Warm Up Set:
4 x 250 (swim, kick, pull, swim)
Pull Set:
3 x 300 pull on base
Main Set:
400 on base
2 x 300 on base
3 x 200 on base
2 minute rest
4 x 100 on base +10 seconds (very hard effort)
100 easy