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