Workout #1A – 3700 yards/meters

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

6 x 150 pull, 30 seconds rest between each one

300 easy on base

200 moderate on base

100 hard on base

50 all out

2:00 break

300 easy on base

200 moderate on base

100 hard on base

50 all out

2:00 break

300 easy on base

200 moderate on base

100 hard on base

50 all out

50 easy cool down

Workout #1B – 2400 yards/meters

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

4 x 150 pull, 30 seconds rest between each one

300 easy, 30 sec rest

200 moderate, 20 sec rest

100 hard, 15 sec rest

50 all out

2:00 break

300 easy, 30 sec rest

200 moderate, 20 sec rest

100 hard, 15 sec rest

50 all out

100 easy cool down

Workout #1C – 1200 yards/meters

4 x 100 free with 20 seconds rest between each one

6 x 50 with 15 seconds rest between each one

4 x 25 sprint with 10 seconds rest between each one

4 x 100 pull with 20 seconds rest between each one

Workout #2A – 4000 yards/meters

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

5 x 200 pull on base

4 x 100 on base

1 x 100 on base -5 seconds

1:00 break

3 x 100 on base

2 x 100 on base -5 seconds

1:00 break

2 x 100 on base

3 x 100 on base -5 seconds

1:00 break

1 x 100 on base

4 x 100 on base -5 seconds

200 easy cool down

Workout #2B – 2600 yards/meters

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

3 x 200 pull, 20 sec rests

4 x 100, 15 sec rests

1 x 100 hard

1:00 break

3 x 100, 15 sec rests

2 x 100 hard, 10 sec rests

1:00 break

2 x 100, 15 sec rests

3 x 100, hard, 10 sec rests

100 easy cool down

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 – 3200 yards/meters

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

8 x 100 pull on base

4 x 50 on base (1 easy, 3 fast)

4 x 100 on base (1 easy, 3 fast)

1:00 break

3 x 50 on base (1 easy, 2 fast)

3 x 100 on base (1 easy, 2 fast)

1:00 break

2 x 50 on base (1 easy, 1 fast)

2 x 100 on base (1 easy, 1 fast)

1:00 break

1 x 50 fast on base

1 x 100 fast on base

100 easy cool down

Workout #3B – 2400 yards/meters

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

6 x 100 pull, 20 sec rests

3 x 50, 10 sec rests (1 easy, 2 fast)

3 x 100, 15 sec rests (1 easy, 2 fast)

1:00 break

2 x 50, 10 sec rests (1 easy, 1 fast)

2 x 100, 15 sec rests (1 easy, 1 fast)

1:00 break

1 x 50 fast, 10 sec rest

1 x 100 fast

100 easy cool down