Workout #1A - 4000 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
3 x 300 pull
Main Set:
4 x 100 on base +10 seconds
600 free (negative split, second 300 faster then 1st)
2:00 rest
4 x 100 on base +5 seconds
400 free negative split, second 200 faster then 1st)
2:00 rest
2 x 100 on base
200 all out effort
100 easy
Workout #1B - 2800 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
3 x 200 pull
Main Set:
3 x 100 on base +10 seconds
400 free (negative split, second 200 faster then 1st)
2:00 rest
3 x 100 on base +5 seconds
300 free negative split, second 1500 faster then 1st)
2:00 rest
2 x 100 on base
200 all out effort
100 easy
Workout #2A - 3600 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
5 x 200 pull
Main Set:
2 x 100 on base +5 seconds (easy)
100 on base (fast)
100 easy on base +5 seconds
100 on base (fast)
1:00 rest
2 x 100 on base +5 seconds (easy)
100 on base (fast)
100 easy on base +5 seconds
200 on base (fast)
1:00 rest
2 x 100 on base +5 seconds (easy)
100 on base (fast)
100 easy on base +5 seconds
300 on base (fast)
100 easy
Workout #2B - 2800 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
3 x 200 pull
Main Set:
2 x 100 on base +5 seconds (easy)
100 on base (fast)
100 easy on base +5 seconds
100 on base (fast)
1:00 rest
2 x 100 on base +5 seconds (easy)
100 on base (fast)
100 easy on base +5 seconds
200 on base (fast)
1:00 rest
2 x 100 on base +5 seconds (easy)
100 on base (fast)
100 easy on base +5 seconds
300 on base (fast)
100 easy
Workout #3A - 4100 yards/meters
Warm Up Set:
4 x 200 (swim, kick, pull, swim)
Pull Set:
10 x 100 pull
Main Set:
8 x 50 on base
4 x 100 on base
400 hard effort
2:00 rest
4 x 50 on base
2 x 100 on base
200 hard effort
1:00 rest
2 x 50 on base
100 hard effort
100 easy
Workout #3B - 2800 yards/meters
Warm Up Set:
4 x 100 (swim, kick, pull, swim)
Pull Set:
6 x 100 pull
Main Set:
6 x 50 on base
3 x 100 on base
300 hard effort
2:00 rest
4 x 50 on base
2 x 100 on base
200 hard effort
1:00 rest
2 x 50 on base
100 hard effort
100 easy |
