Workout #1A – 4000 yards/meters

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

10 x 100 pull on base

200 on base +5 seconds

4 x 100 on base

1:00 break

200 on base +5 seconds

3 x 100 on base

1:00 break

200 on base +5 seconds

2 x 100 on base

1:00 break

200 on base +5 seconds

1 x 100 on base (all out effort)

(each set of 100's should gradually get faster)

400 easy cool down

Workout #1B – 2100 yards/meters

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

4 x 100 pull, 10 sec rests

200 on 25 sec rest

3 x 100, 10 sec rests

1:00 break

200 on 25 sec rest

2 x 100, 10 sec rests

1:00 break

200 on 25 sec rest

1 x 100 on base (all out effort)

(each set of 100's should gradually get faster)

100 easy cool down

Workout #1C – 1500 yards/meters

3 x 100 pull, 10 sec rests

200 on 25 sec rest

3 x 100, 10 sec rests

1:00 break

200 on 25 sec rest

2 x 100, 10 sec rests

1:00 break

200 on 25 sec rest

1 x 100 (all out effort)

(each set of 100's should gradually get faster)

Workout #2A – 3900 yards/meters

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

12 x 50 pull on base

2 x 300 on base

2 x 200 on base

2 x 100 on base

2:00 break

2 x 100 on base

2 x 200 on base

2 x 300 on base

100 easy cool down

Workout #2B – 2700 yards/meters

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

8 x 50 pull, 10 sec rests

1 x 300, 30 sec rest

2 x 200, 20 sec rest

2 x 100, 10 sec rest

2:00 break

2 x 100, 10 sec rest

2 x 200, 20 sec rest

1 x 300

100 easy cool down

Workout #2C – 1900 yards/meters

3 x 100 (swim, kick, pull)

8 x 50 pull, 10 sec rests

2 x 200, 20 sec rest

2 x 100, 10 sec rest

2:00 break

2 x 100, 10 sec rest

2 x 200, 20 sec rest

Workout #3A – 4000 yards/meters

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

2 x 400 pull on base

4 x 200 on base +5 seconds

(odds fast, evens easy)

8 x 100 on base

16 x 50 on base +5 seconds

Workout #3B – 2300 yards/meters

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

400 pull

2 x 200 on 25 sec rests

(odds fast, evens easy)

6 x 100, 10 sec rests

10 x 50 on 10 sec rests

Workout #3C – 1700 yards/meters

400 pull

2 x 200 on 25 sec rests

(odds fast, evens easy)

5 x 100, 10 sec rests

8 x 50 on 10 sec rests

Swim Workout #4A – 4000 yards/meters

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

Pull 300, 3 x 100, 6 x 50 on base

1 x 200 on base, 1 x 150 on base + 15sec (super easy), 4 x 100 on base – 5 sec (hard effort)

2 x 200 on base, 1 x 150 on base + 15sec (super easy), 2 x 100 0n base – 10 sec (very hard)

1 x 200 on base, 1 x 150 on base + 15 sec (super easy), 100 all out sprint

150 easy