Workout #1A - 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
2 x 400 on base
Main Set:
200 on base
2 x 150 hard on base
2:00 break
200 on base
3 x 100 hard on base
2:00 break
200 on base
6 x 50 hard on base
2:00 break
200 on base
12 x 25 hard on base
Workout #1B - 2300 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
2 x 200 on base
Main Set:
200 on base
3 x 100 hard on base
2:00 break
200 on base
6 x 50 hard on base
2:00 break
200 on base
12 x 25 hard on base
Workout #2A - 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
8 x 100 on base
Main Set:
3 x 100 on base, descend (each one getting faster)
200 at pace of last (fastest) 100
2:00 break
Repeat full set 4 times
Workout #2B - 2500 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
6 x 100 on base
Main Set:
3 x 100 on base, descend (each one getting faster)
200 at pace of last (fastest) 100
2:00 break
Repeat full set 3 times
Workout #3A - 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
4 x 200 on base
Main Set:
2 x 400 on base
2:00 break
2 x 300 on base
2:00 break
2 x 200 on base
2:00 break
2 x 100 on base
Workout #3B - 2600 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
3 x 200 on base
Main Set:
1 x 400 on base
2 x 300 on base
2:00 break
2 x 200 on base
2:00 break
2 x 100 on base |
