Workout #1

Warmup 200
Main Set 400 easy, 300 medium, 100 hard - :10 seconds rest
2 x 100 pull - :05 seconds rest
4 x 300 alternating easy, medium
Cooldown 300
Total Distance 2200



Workout #2

Warmup 300
Main Set 4 x 100 (50 offstroke, 50 Hard)
2 sets of the following:
200 easy, 150 medium, 100 hard, 50 offstroke
Cooldown 200
Total Distance 2500


Workout #3

Warmup 200
Main Set Fins on:
3 times of the following:

Arms folded above head kick 6 times with rotation 50
Arms Streamline above head kick 6 times with rotation 50
Kick on Back 50
Kick on Back with rotation 50

6 x 25 with Fins

Fins off

6 x 25 :30 Interval
6 x 100 1:55 Interval
2 x 200 4:00 Interval
Cooldown 200
Total Distance 2300

Workout #4

Warmup 200
Main Set Do these drills 4 x
Catchup Drill 50
Catchup Drill with Finger Tip Drag 50
Catchup Drill with Thumb Scrape 50


6 x 100 alternate backstroke and freestyle on the 50s
2 x 300 10 sec Rest
4 x 200 10 sec Rest
Cooldown 300
Total Distance 3100