Workout #1A – 3800 yards/meters

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

3 x 100 pull on base

2 x 200 pull on base

3 x 100 pull on base

1 x 200 on base (moderate)

1 x 150 on base +15 seconds (real easy)

4 x 100 on base -5 seconds

1:00 break

2 x 200 on base (moderate)

1 x 150 on base +15 seconds (real easy)

2 x 100 on base -10 seconds

1:00 break

1 x 200 on base (moderate)

1 x 150 on base +15 seconds (real easy)

1 x 100 all out

50 easy

Workout #1B – 2700 yards/meters

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

2 x 100 pull on base

1 x 200 pull on base

2 x 100 pull on base

1 x 200 on base (moderate)

1 x 150 on base +15 seconds (real easy)

3 x 100 on base -5 seconds

1:00 break

1 x 200 on base (moderate)

1 x 150 on base +15 seconds (real easy)

2 x 100 on base -10 seconds

1:00 break

1 x 200 on base (moderate)

1 x 150 on base +15 seconds (real easy)

1 x 100 all out

50 easy

Workout #1C – 1000 yards/meters

4 x 50 pull, 10 sec rest between

4 x 25 kick, 10 sec rest between

4 x 100 free, 20 sec rest between

300 free

Workout #2A – 4000 yards/meters

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

3 x 100 pull on base

200 pull on base

3 x 100 pull on base

400 on base

2 x 200 on base

4 x 100 on base

2:00 break

400 on base -5 seconds

2 x 200 on base

4 x 100 on base +5 seconds (all out efforts on the 100’s)

Workout #2B – 2800 yards/meters

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

2 x 100 pull on base

200 pull on base

2 x 100 pull on base

300 on base

2 x 150 on base

3 x 100 on base

2:00 break

300 on base -5 seconds

2 x 150 on base

3 x 100 on base +5 seconds (all out efforts on the 100’s)

Workout #2C – 1200 yards/meters

300 free, 1:00 rest

3 x 100 with 20 seconds rest between each one

1:00 break

200 free, 1:00 rest

2 x 100 with 20 seconds rest between each one

100 all out

100 easy

Workout #3A – 3800 yards/meters

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

3 x 300 pull on base

4 x 100 on base (easy)

1 x 100 on base (fast)

1:00 break

3 x 100 on base (easy)

2 x 100 on base (fast)

1:00 break

2 x 100 on base (easy)

3 x 100 on base (fast)

1:00 break

1 x 100 on base (easy)

4 x 100 on base (fast)

100 easy cool down

Workout #3B – 2600 yards/meters

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

2 x 300 pull on base

4 x 100 on base (easy)

1 x 100 on base (fast)

1:00 break

2 x 100 on base (easy)

3 x 100 on base (fast)

1:00 break

1 x 100 on base (easy)

4 x 100 on base (fast)

100 easy cool down

Workout #1A - 4250 yards/meters

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

3 x 300 pull on base

3 x 200 on base (steady), 6 x 100 on base (fast)

rest 1 minute

2 x 200 on base (steady), 6 x 50 on base (sprint)

rest 1 minute

1 x 200 on base (steady), 6 x 25 on 1 minute (sprint)

100 cool down