Workout #1A – 3700 yards/meters

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

300, 200, 100, 4 x 50 all pull on base

4 x 100 easy on base +5 seconds

4 x 100 fast on base +5 seconds

1:00 break

3 x 100 easy on base +5 seconds

3 x 100 fast on base +5 seconds

1:00 break

2 x 100 easy on base +5 seconds

2 x 100 fast on base +5 seconds

1:00 break

1 x 100 easy on base +5 seconds

1 x 100 fast on base +5 seconds

100 easy cool down

Workout #1B – 2200 yards/meters

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

Pull Set:

200, 20 sec rest

100, 10 sec rest

4 x 50, 10 sec rests

3 x 100 easy, 15 sec rests

3 x 100 fast, 15 sec rests

1:00 break

2 x 100 easy, 15 sec rests

2 x 100 fast, 15 sec rests

1:00 break

1 x 100 easy, 15 sec rest

1 x 100 fast

100 easy cool down

Workout #1C – 1600 yards/meters

3 x 100 (swim, kick, pull)

Pull Set:

200, 20 sec rest

4 x 50, 10 sec rests

3 x 100 easy, 15 sec rests

1:00 break

2 x 100 easy, 15 sec rests

2 x 100 fast, 15 sec rests

1:00 break

1 x 100 easy, 15 sec rest

1 x 100 fast

Workout #2A – 3600 yards/meters

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

300 pull, 1:00 rest

6 x 50 pull on base

3 x 100 pull on base

300 free, 1:00 rest

3 x 100 on base descending (each one faster then previous one)

2:00 break

2 x 150 on base

6 x 50 on base (every other 50 fast)

2:00 break

3 x 100 on base

12 x 25 sprint (15 sec rest between each one)

100 easy cool down

Workout #2B – 2500 yards/meters

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

200 pull, 1:00 rest

4 x 50 pull, 10 sec rests

2 x 100 pull, 15 sec rests

200 free, 1:00 rest

2 x 100 descending (second one faster then first one), 15 sec rests

2:00 break

2 x 150, 15 sec rests

6 x 50, 10 sec rests (every other 50 fast)

2:00 break

2 x 100, 15 sec rests

8 x 25 sprint (10 sec rest between each one)

100 easy cool down

Workout #3A – 3700 yards/meters

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

800 pull (straight thru, no rest)

200 on base

6 x 50 on base

1:00 break

200 on base

6 x 50 on base

1:00 break

200 on base

6 x 50 on base

1:00 break

200 on base

6 x 50 on base

100 easy cool down

Workout #3B – 2500 yards/meters

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

600 pull (straight thru, no rest)

200, 20 sec rest

6 x 50, 10 sec rests

1:00 break

200, 20 sec rest

6 x 50, 10 sec rests

1:00 break

200, 20 sec rest

6 x 50, 10 sec rests

Swim Workout #4A - 4000 yards/meters

Warm Up Set:

4 x 250 (swim, kick, pull, swim)

Pull Set:

300, 300, 200, 100

Main Set:

3 x 200 on base, 3 x 50 on base, 1 x 100 fast

2 x 200 on base, 2 x 50 on base, 2 x 100 fast on base +10 sec

1 x 200 on base, 1 x 50 on base, 3 x 100 fast on base +10 sec