Workout #1A – 3500 yards/meters

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

8 x 100 pull on base

200 on base +5 seconds

4 x 100 on base

1:00 break

200 on base +5 seconds

3 x 100 on base

1:00 break

200 on base +5 seconds

2 x 100 on base

1:00 break

200 on base +5 seconds

1 x 100 on base (all out effort)

(each set of 100's should gradually get faster)

100 easy cool down

Workout #1B – 2100 yards/meters

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

4 x 100 pull on base

200 on base +5 seconds

3 x 100 on base

1:00 break

200 on base +5 seconds

2 x 100 on base

1:00 break

200 on base +5 seconds

1 x 100 on base (all out effort)

(each set of 100's should gradually get faster)

100 easy cool down

Workout #2A – 3900 yards/meters

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

12 x 50 pull on base

2 x 300 on base

2 x 200 on base

2 x 100 on base

2:00 break

2 x 100 on base

2 x 200 on base

2 x 300 on base

100 easy cool down

Workout #2B – 2700 yards/meters

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

8 x 50 pull on base

1 x 300 on base

2 x 200 on base

2 x 100 on base

2:00 break

2 x 100 on base

2 x 200 on base

1 x 300 on base

100 easy cool down

Workout #3A – 4000 yards/meters

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

2 x 400 pull on base

4 x 200 on base +5 seconds

(odds fast, evens easy)

8 x 100 on base

16 x 50 on base +5 seconds

Workout #3B – 2300 yards/meters

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

400 pull

2 x 200 on base +5 seconds

(odds fast, evens easy)

6 x 100 on base

10 x 50 on base +5 seconds

Workout #4A - 3800 yards/meters

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

3 x 200 pull

4 x 100 pull

50 on base

100 on base

50 on base

400, 1 minute test

(repeats main set through 3 times, descending on the 100's and 400's, easy on the 50's)

100 easy cool down

Swim Workout #4A – 4000 yards/meters

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

Pull 300, 3 x 100, 6 x 50 on base

1 x 200 on base, 1 x 150 on base + 15sec (super easy), 4 x 100 on base – 5 sec (hard effort)

2 x 200 on base, 1 x 150 on base + 15sec (super easy), 2 x 100 0n base – 10 sec (very hard)

1 x 200 on base, 1 x 150 on base + 15 sec (super easy), 100 all out sprint

150 easy