Workout #1A – 3700 yards/meters

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

200 pull on base

6 x 100 pull on base

4 x 200 on base

2:00 break

3 x 200 on base -5 seconds

2:00 break

2 x 200 on base -10 seconds

2:00 break

200 all out

100 easy cool down

Workout #1B – 2300 yards/meters

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

6 x 100 pull on base

3 x 200 on base

2:00 break

2 x 200 on base -5 seconds

2:00 break

200 all out

100 easy cool down

Workout #1C – 1000 yards/meters

200 pull, 30 seconds rest

4 x 25 kick, 10 sec rest between each one

200 free, 30 seconds rest

6 x 50 free, 15 sec rest between each one

200 pull

Workout #2A – 4100 yards/meters

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

4 x 200 pull on base

400 on base (negative split, 2nd 200 faster then 1st 200)

2:00 break

2 x 200 on base

4 x 100 on base +5 seconds (fast)

2:00 break

2 x 200 on base

4 x 100 on base +5 seconds (fast)

2:00 break

400 (fast)

100 easy cool down

Workout #2B – 2700 yards/meters

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

3 x 200 pull on base

300 on base (negative split, 2nd 200 faster then 1st 200)

2:00 break

1 x 200 on base

3 x 100 on base +5 seconds (fast)

2:00 break

1 x 200 on base

3 x 100 on base +5 seconds (fast)

2:00 break

300 (fast)

100 easy cool down

Workout #2C – 1200 yards/meters

200 pull, 1:00 rest

10 x 100 free with 15 sec rest between each one

Workout #3A – 3800 yards/meters

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

5 x 200 pull on base

4 x (100 on base +10 sec, 100 on base, 100 on base -5 sec)

Getting faster on each 100 within set

800 straight, steady effort

Workout #3B – 2700 yards/meters

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

4 x 200 pull on base

3 x (100 on base +10 sec, 100 on base, 100 on base -5 sec)

Getting faster on each 100 within set

600 straight, steady effort

Workout #4A – 4000 yards/meters

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

2 x 400 pull on base

1 x 200, 3 x 100 on base (last one fast)

2 x 200, 3 x 100 on base (last two fast)

3 x 200, 3 x 100 on base (all 100’s fast)

100 easy