For beginning swimmers or swimmers that have taken an extended break from the pool:
Workout 1:
Warm up x 200 Free (easy)
4x 40's Catch up drill
Main set: rest 15 sec after each
4x 100 Pull w/paddles (moderate)
1x 200 Free (easy/moderate) *reach
2x 100 Free (moderate to strong)
1x 200 Free (easy)
1x 200 Kick
Workout 2:
Warm up
1x 200 Free (easy) *reach *low stroke count
1x 200 Kick
10 x 40's pull w/buoy('s) (easy/moderate) rest 15 sec after each
then... (continue with 15 seconds rest after each)
2x 200 Free (easy)
2x 200 Kick
Workout 3:
Warm up x 200 free (easy) then...
1x 400 kick
1000 Pull w/ paddles and buoy as...
20" Rest after each
1 x 200 (mod/strong)
2 x 100 (strong)
6 x 60's (very strong) 15 sec rest after each
3 x 100 (easy / strong by 50) 10 sec rest after each
1x 400 kick
Workout 4:
Warm up x 200 free (easy) then...
2x: @ 15 sec rest after each
2x 200 Free (moderate to easy) *slow *reach
1x 400 Free (moderate build to strong)
1x 200 kick
For more moderate to experienced swimmers that are not swimming club swimming:
Workout 1:
Warm up x 200 Free (easy)
Main set: rest 10 seconds after each
10 x 60's Pull (strong) w/paddles
10 x 100 Free (moderate)*reach *steady
3 minutes rest then...
1x: rest 15 seconds after each
2 x 200 Free (moderate)
2 x 400 Free (strong to easy)
Workout 2:
Warm up x 200 Free (easy)
1x 200 Kick
15 seconds rest for:
20x40's pull w/paddles as:
2x:
3 fast/2 easy
4 fast/1 easy
2x:
2x 400 Free (moderate) *steady
1x 200 Free *strong to easy x 100
1x 200 kick
Workout 3:
Warm up, 2x SKP x 100
1x1000 Free (moderate)
10x40 Free (strong) 10 seconds rest
2x400 Free (moderate) 30 seconds rest
2x200 Free (mod/strong) @30 seconds rest
1x200 Free (easy)
Workout 4:
SKP x 100
10x 100 as...*odds Free (strong), *evens Kick (easy) No rest, use kick to recover
10x 60's pull (moderate build to strong) w/paddles (15 seconds rest)
3 minutes rest then...
10x 20's Free (very strong) with 10 seconds rest
1x 100 Kick (easy)