Workout #1A – 3600 yards/meters

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

300, 200, 100, 200, 300 pull on base

200 free on base (strong)

50 free on base + 10 seconds (easy)

100 free on base (fast)

50 free on base + 10 seconds (easy)

Repeat 4 times straight through with no break between each set

Workout #1B – 2200 yards/meters

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

300, 200, 100 pull on base

200 free on base (strong)

50 free on base + 10 seconds (easy)

100 free on base (fast)

50 free on base + 10 seconds (easy)

Repeat 3 times straight through with no break between each set

Workout #1C – 1000 yards/meters

400 free

2:00 break

300 free

2:00 break

200 free

2:00 break

100 free

Workout #2A – 4200 yards/meters

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

4 x 50 pull on base

200 pull on base

3 x 50 pull on base

150 pull on base

2 x 50 pull on base

100 pull on base

50 pull

3 x 50 on base +5 sec., 100 on base, 3 x 200 on base (each 200 faster then previous one)

2:00 break

3 x 50 on base +5 sec., 100 on base, 2 x 200 on base (second 200 faster then first one)

2:00 break

3 x 50 on base +5 sec., 100 on base, 3 x 200 on base (each 200 faster then previous one)

100 easy cool down

Workout #2B – 2600 yards/meters

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

4 x 50 pull on base

200 pull on base

3 x 50 pull on base

150 pull on base

2 x 50 pull on base

3 x 50 on base +5 sec., 100 on base, 2 x 200 on base (each 200 faster then previous one)

2:00 break

3 x 50 on base +5 sec., 100 on base, 2 x 200 on base (second 200 faster then first one)

100 easy cool down

Workout #2C – 1400 yards/meters

4 x 100 pull, 15 sec rest between each one

4 x 25 kick, 10 sec rest between each one

400 free

2:00 break

4 x 100 free, 15 sec rest between each one

4 x 25 kick, 10 sec rest between each one

Workout #3A – 4000 yards/meters

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

400, 300, 200, 100 pull on base

8 x 100 on base

4 x 200 on base descend (each one faster then previous one)

4 x 100 on base (hold pace from last 200)

200 easy cool down

Workout #3B – 2600 yards/meters

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

300, 200, 100 pull on base

6 x 100 on base

3 x 200 on base descend (each one faster then previous one)

3 x 100 on base (hold pace from last 200)

100 easy cool down

Swim Workout #4A – 4000 yards/meters

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

10 x 50 on base, pull

400, 300, 200, 100 descend on base

2:00 rest

100, 200, 300, 400 descend on base

500 free (easy effort, work on long strokes)