Workout #1A – 4200 yards/meters

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

100, 200, 300, 200, 100 pull with 30 seconds rest between each interval

3 x 200 on base

6 x 100 on base +5 seconds

(for #1 - #4 descend, go a bit faster on each one, then for #5 and #6 hold the pace of #4)

2:00 break

3 x 200 on base

6 x 100 on base +5 seconds

(for #1 - #4 descend, go a bit faster on each one, then for #5 and #6 hold the pace of #4)

100 easy cool down

Workout #1B – 2700 yards/meters

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

100, 200, 300 pull with 30 seconds rest between each interval

2 x 200 on base

4 x 100 on base +5 seconds

(for #1 - #3 descend, go a bit faster on each one, then for #4 hold the pace of #3)

2:00 break

2 x 200 on base

4 x 100 on base +5 seconds

(for #1 - #3 descend, go a bit faster on each one, then for #4 hold the pace of #3)

100 easy cool down

Workout #1C – 1000 yards/meters

4 x 25 kick (10 seconds rest between each 25)

100 free

4 x 50 pull, 20 sec rest between each one

200 free

4 x 50 pull, 20 sec rest between each one

200 free

Workout #2A – 4200 yards/meters

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

16 x 50 pull on base

(count strokes for the 1st 25 each time and then try to decrease stroke count by at least 1 for the second 25 each time)

6 x 100 on base +5 seconds (going easy)

4 x 100 on base (harder)

2 x 100 on base -5 seconds (even harder)

2:00 break

2 x 100 on base +5 seconds (easy)

4 x 100 on base (harder)

1:00 break

6 x 100 on base -5 seconds (even harder)

200 easy cool down

Workout #2B – 3000 yards/meters

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

12 x 50 pull on base

(count strokes for the 1st 25 each time and then try to decrease stroke count by at least 1 for the second 25 each time)

4 x 100 on base +5 seconds (going easy)

3 x 100 on base (harder)

2 x 100 on base -5 seconds (even harder)

2:00 break

2 x 100 on base +5 seconds (easy)

3 x 100 on base (harder)

1:00 break

4 x 100 on base -5 seconds (even harder)

200 easy cool down

Workout #2C – 1200 yards/meters

400 straight swim

8 x 50 pull with 10 seconds rest between each one

(count strokes for the 1st 25 each time and then try to decrease stroke count by at least 1 for the second 25 each time)

400 straight swim

Workout #3A – 3800 yards/meters

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

3 x 100 pull on base

2 x 150 pull on base

3 x 100 pull on base

2 x 200 on base

2 x 150 on base

2 x 100 on base

2 x 50 on base

(your pace should get faster with each set)

2:00 break

2 x 50 on base

2 x 100 on base

2 x 150 on base

2 x 200 on base

(your pace should get faster with each set)

100 easy cool down

Workout #3B – 2800 yards/meters

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

2 x 100 pull on base

2 x 150 pull on base

2 x 100 pull on base

200 on base

2 x 150 on base

2 x 100 on base

2 x 50 on base

(your pace should get faster with each set)

2:00 break

2 x 50 on base

2 x 100 on base

2 x 150 on base

200 on base

(your pace should get faster with each set)

100 easy cool down

Swim Workout #4A - 4000 yards/meters

Warm Up Set:

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

Pull Set:

500, 300, 100

Main Set:

100 build by 25, 50 easy on base

100 build by 25, 1 x 100 fast, 100 easy all on base

100 build by 25, 2 x 100 fast, 150 easy all on base

2:00 break

100 build by 25, 3 x 100 fast, 200 easy

2:00 break

100 build by 25, 4 x 100 fast, 100 easy all on base