Week 1:

WORKOUT #1 (1700 meters)

400 Swim

4 x 100 Pull (1:50)

4 x 75 Free (1:15)

2 x 100 Kick (2:10)

4 x 50 Stroke/Free (:50)

6 x 25 Head up (:30)

50 Cool down

WORKOUT #2 (1800 meters)

300 Swim

-----------------------

50 Head up      rest 5 sec

100 Back        rest 10 sec

150 Kick        rest 10 sec

200 Pull        rest 15 sec

250 Free        rest 20 sec

200 Stroke/Free rest 15 sec

150 Pull        rest 10 sec

100 IM          rest 10 sec

50 Kick

------------------------

4 x 50 Free SPRINT!  rest 10 sec

50 Cool down

Week 2:

WORKOUT #1 (1900 meters):

400 Swim

4 x 50 Free :50

1 x 200 Choice

4 x 50 Back on :55

1 x 200 Pull

4 x 50 Kick 1:15

4 x 100 Free 1:40

100 Cool down

WORKOUT #2 (2000 meters):

400 Swim

150 PKS (50 Pull, 50 Kick, 50 Swim)

4 X 50 Pull :55

250 PKS (100 Pull, 50 Kick, 100 Swim)

4 X 50 Kick 1:15

500 PKS (200 Pull, 100 Kick, 200 Swim)

4 X 50 Free :50

100 Cool down

Week 3:

WORKOUT 1 (2050 meters):

400 Swim

6 X 50 Pull :50

2 X 100 Free 1:45

6 X 50 IM/Free :50

2 X 100 IM 1:50

6 X 50 Free :45

12 X 25 (4 Free, 4 IM order, 4 Head up) :30

50 Cool down

WORKOUT 2 (2000 meters):

400 Swim

4 X 25 IM order :30

3 X 50 Pull :50

2 X 100 IM 1:50

1 X 200 Free 3:20

2 X 100 IM 1:50

3 X 50 Kick 1:10

4 X 25 IM order :30

4 X 100 Free 1:40

100 cool down

Week 4:

WORKOUT #1 (2400 yards):

300 Swim

================

3 X 100 1:40

---rest 30 sec--

4 X 75  1:10

---rest 20 sec--

4 X 50  :45

---rest 15 sec--

4 X 25  :30

================

5 X 50: odds=pull 1:00

        evens=kick 1:15

================

3 X 100 1:40

---rest 30 sec--

4 X 75  1:10

---rest 20 sec--

4 X 50  :45

---rest 15 sec--

4 X 25  :30

================

50 Cool Down

WORKOUT #2 (2300 yards):

400 Swim

300 Pull

200 Kick

15 X 50

- 1 X 50- 1:05

- 2 X 50- 1:00

- 3 X 50- :55

- 4 X 50- :50

- 5 X 50- :45

8 X 50 (25 Headup/25 Free) (1:00/1:05)

8 X 25 Free :30

50 Cool down

Week 5:

WORKOUT #1 (2200 meters):

300 Swim

3 X 150 Free 2:25/2:35

5 X 100 Free 1:40/1:50

5 X 50 back  1:00/1:05

16 X 25 (head up/head down) :30

4 X 50 SPRINT! 1:00

100 Warm Down

WORKOUT #2 (2200 meters):

400 Swim

200 (100 Hard/100 Easy) rest 10 sec

300 (200 Hard/100 Easy) rest 15 sec

400 (300 Hard/100 Easy) rest 20 sec

300 (200 Hard/100 Easy) rest 15 sec

200 (100 Hard/100 Easy) rest 20 sec

100 Easy

4 X 50 Free :45/:50

100 Warm Down

Week 6:

WORKOUT #1 (2300 meters):

400 Warm up

4 X 50 Pull    :50/:55

4 X 100 Free   1:45

4 X 50 Kick    1:10/1:15

3 X 100 Free   1:40

4 X 50 Back    :55/1:00

2 X 100 Free   1:35

4 X 50 IM/Free :50/:55

1 X 100 Free   1:30

100 Cool down

WORKOUT #2 (2300 meters):

400 Warm up

2 X 200 Free   2:30/2:45

3 X 150 PKS    2:40/2:50

4 X 100 IM     1:45/1:55

5 X 50 Free    :45/:50

6 X 25 Head up/Free  :30

3 X 50 SPRINT  1:00

100 Cool down

Week 7:

WORKOUT #1(2300 meters):

400 Warm Up

4 X 100 Pull    1:45

4 X 100 Kick    2:15

4 X 100 Free    1:40

4 X 100 IM      1:50

4 X 50 Free      :45

100 Cool Down

WORKOUT #2(2350 meters):

300 Warm Up

-----------

50 Sprint

100 IM

150 Free

200 IM

250 PKS

300 Free

250 PKS

200 IM

150 Free

100 IM

50 Sprint

(rest 10 seconds after each)

-----------

6 X 25 Head up/Head down   :30

100 Cool Down

Week 8:

WORKOUT #1 (2350 meters):

400 Swim

---------------

100 Free (Medium) rest 10 sec.

50 Pull           rest 5 sec.

50 Kick           rest 5 sec.

100 Free (FAST!)

--do this set 5X, rest 15 sec. in between--

10 X 25 IM/Free   :30

100 Cool down

WORKOUT #2 (2400 meters):

400 Swim

1 X 500 PKS

3 X 100 Free FAST! 1:30/1:35/1:40

2 X 250 PKS

3 X 50 Free FAST! :40/:45/:50

4 X 125 PKS (no board for kick) 

50 Cool down

Week 9:

WORKOUT #1(2400 meters):

300 Swim

10 X 200

   1, 5 - Pull

   2, 6 - Kick

   3, 7 - Drill/IM

   4, 8 - Free

   5,10 - 50 Fast/100 Easy/50 Fast

(rest 10-15 sec. between each one)

100 Cool down

WORKOUT #2(2400 meters):

400 Swim

------------------

25 Fly              :30

50 Fly/Back         :55

75 Fly/Back/Breast 1:20

100 IM             1:45

100 IM

75 Back/Breast/Free

50 Breast/Free

25 Free

Week 10:

WORKOUT #1(2400 meters):

300 Swim

10 X 200

   1, 5 - Pull

   2, 6 - Kick

   3, 7 - Drill/IM

   4, 8 - Free

   5,10 - 50 Fast/100 Easy/50 Fast

(rest 10-15 sec. between each one)

100 Cool down

WORKOUT #2(2400 meters):

400 Swim

------------------

25 Fly               :30

50 Fly/Back          :55

75 Fly/Back/Breast  1:20

100 IM              1:45

100 IM              1:45

75 Back/Breast/Free 1:20

50 Breast/Free       :55

25 Free              :30

------------------

4 X 100 Free        1:40

4 X 100 IM          1:50

------------------

100 Fly

100 Back

100 Breast

100 Free

(rest 10 sec. between)

------------------

4 X 50 IM/Free       :50

100 Cool down

Week 11:

WORKOUT #1 (2450 meters):

Warm Up - 200 Pull/200 Kick/200 Swim

10 X 100 - 1 on 1:55

           2 on 1:50

           3 on 1:45

           4 on 1:40

10 X 50 - 4 on :50

          3 on :45

          2 on :40

          1 on :35

10 X 25 IM/Free :30

100 Cool down

WORKOUT #2 (2450 meters):

350 Warm Up

3 X 150 Free 2:20/2:30

2 X 200 Free 

     (50 Easy/100 Sprint/50 Easy)  rest 15 sec.

1 X 300 Stroke/Free

2 X 200 Free

     (50 Easy/100 Medium/50 Sprint) rest 15 sec.

3 X 150 Free/Other/Free  2:25/2:35

100 Cool down

Week 12:

WORKOUT #1 (2400 meters):

500 Swim

6 X 50 Free (:50)

500 PKS

4 X 50 Free (:45)

400 PKS

2 X 50 Free (:40)

250 PKS

1 X 50 Free SPRINT!

100 Cool down

WORKOUT #2 (2400 meters):

Warm up: 200 Swim/50 Kick/100 Pull/50 Kick/100 Swim

----------------

12 X 100:

   IM  (1:45)

   Free (1:35)

   Kick  (2:15)

   Pull  (1:45)

 (do these 4 100s 3 times)

-----------------

6 X 50 IM/Free (:50)

3 X 50 SPRINT! (1:00)

6 X 25 Head up/Free (:30)

100 Cool down

Week 13:

WORKOUT #1(2500 meters):

300 Swim

1 X 500 PKS

3 X 100 Free FAST! 1:20/1:25

2 X 250 PKS

5 X 50 Free FAST! :40/:45

4 X 150 PKS 

50 Cool down

WORKOUT #2(2500 meters):

300 Swim

2 X 200 Free (2:55/3:05) 

200 Pull

3 X 150 Free (2:15/2:25) 

200 Kick

4 X 100 Free (1:35/1:40) 

200 Choice

5 X 50 Free (:40/:45) 

100 Cool down