Workout #1A – 4000 yards/meters

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

4 x 200 pull on base

400 on base

2 x 200 on base

4 x 100 on base

1:00 rest

400 on base

2 x 200 on base

4 x 100 on base

(going faster second time through)

Workout #1B – 2600 yards/meters

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

4 x 100 pull, 10 sec rests

300 free, 30 sec rest

2 x 150, 15 sec rests

3 x 100, 10 sec rests

1:00 rest

300 free, 45 sec rest

2 x 150, 20 sec rests

3 x 100, 15 sec rests

(going faster second time through)

Workout #1C – 1900 yards/meters

3 x 100 (swim, kick, pull)

3 x 100 pull, 10 sec rests

300 free, 30 sec rest

2 x 150, 15 sec rests

2 x 100, 10 sec rests

1:00 rest

2 x 150, 20 sec rests

2 x 100, 15 sec rests

(going faster second time through)

Workout #2A – 4200 yards/meters

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

6 x 150 pull on base

6 x 100 on base (steady)

3 x 200 on base (steady)

1:00 rest

4 x 100 on base (strong)

2 x 200 on base (strong)

1:00 rest

2 x 100 on base (fast)

1 x 200 (fast

100 easy cool down

Workout #2B – 2300 yards/meters

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

4 x 150 pull, 15 sec rests

4 x 100, 15 sec rests (fast)

2 x 200, 30 sec rests (fast)

1:00 rest

2 x 100, 15 sec rests (faster)

1 x 200 (faster)

100 easy cool down

Workout #2C – 200 yards/meters

3 x 100 (swim, kick, pull)

4 x 150 pull, 15 sec rests

3 x 100, 15 sec rests (fast)

2 x 200, 30 sec rests (fast)

1:00 rest

2 x 100, 15 sec rests (faster)

1 x 200 (faster)

Workout # 3A – 4000 yards/meters

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

300 pull on base

4 x 100 pull on base

300 pull on base

1 x 400 on base (negative split)

2 x 200 on base (hold pace from last half of 400)

4 x 100 on base (descend)

2 x 200 on base (hold pace of fastest 100)

1 x 400 (negative split)

200 easy cool down

Workout # 3B – 2500 yards/meters

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

200 pull, 20 sec rest

2 x 100 pull, 10 sec rests

200 pull

1 x 300 free, 30 sec rest (negative split)

2 x 150, 15 sec rests (hold pace from last half of 300)

4 x 50, 10 sec rests(descend)

2 x 150, 15 sec rests (hold pace of fastest 100)

1 x 300 (negative split)

100 easy cool down

Swim Workout #4A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

2 x 200, 3 x 100, 4 x 50

Main Set:

4 x 50 on base

4 x 100 on base

4 x 150 on base

4 x 200 on base

100 easy