Workout #1A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
8 x 100 on base
Main Set:
400 on base
10 x 50 hard on base
2:00 break
300 on base
8 x 50 hard on base
2:00 break
200 on base
6 x 50 hard on base
100 on base
4 x 50 hard on base
Workout #1B - 2500 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
6 x 100 on base
Main Set:
300 on base
8 x 50 hard on base
2:00 break
200 on base
6 x 50 hard on base
100 on base
4 x 50 hard on base
Workout #2A - 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
4 x 200 on base
Main Set:
400 on base
300 on base
200 on base
100 on base
(pace should be getting faster on each interval)
2:00 break
100 on base
200 on base
300 on base
400 on base
(pace should be getting faster on each interval)
Workout #2B - 2200 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
3 x 200 on base
Main Set:
300 on base
200 on base
100 on base
(pace should be getting faster on each interval)
2:00 break
100 on base
200 on base
300 on base
(pace should be getting faster on each interval)
Workout #3A - 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
3 x 200 on base
4 x 100 on base
Main Set:
50 easy, 100 steady, 50 easy, 400 steady
2:00 break
50 easy, 100 steady, 50 easy, 400 strong
2:00 break
50 easy, 100 steady, 50 easy, 400 fast
(15 seconds rest between each interval, each 400 should get faster)
Workout #3B - 2500 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
2 x 200 on base
2 x 100 on base
Main Set:
50 easy, 100 steady, 50 easy, 300 steady
2:00 break
50 easy, 100 steady, 50 easy, 300 strong
2:00 break
50 easy, 100 steady, 50 easy, 300 fast
(15 seconds rest between each interval, each 300 should get faster) |
