Week 26
WORKOUT #1(2150 yards):
300 Swim
4 X 100 Pull 1:40
8 X 25 Free :30
4 X 100 Back 1:50
8 X 25 Head up :30
4 X 100 Free 1:30
8 X 25 IM order :30
50 Cool down
Week 25
WORKOUT #1 (2500 yards):
400 Swim
-----
300 Free
250 Pull
200 Choice
150 Kick
100 IM
50 Free
(rest 10 sec after each)
-----
8 X 100 1:40; 1:30 (Odds - Pull; Evens - Free)
6 X 25 IM Order :30
100 Cool down
WORKOUT #2(2500 yards):
400 Swim
----
do this set 3 times
4 X 50 kick 1:00
4 X 50 pull :45
4 X 50 swim :40
(rest 30 sec between sets)
----
4 X 50 Snowplow 1:30
100 Cool down
Week 24
WORKOUT #1(2650 yards):
400 Swim
4 X 100 Pull 1:45/1:55
8 X 25 Head up/Free :30
4 X 100 Back 2:00/2:10
8 X 25 Head up :30
4 X 100 Free 1:30/1:40
4 X 50 Kick 1:05
4 X 100 Free 1:25/1:35
50 Cool down
WORKOUT #2(2400 yards):
400 Swim
500 PKS
3 X 100 Free FAST! 1:20/1:25
2 X 250 PKS
3 X 50 Free FAST! :40/:45
4 X 125 PKS (no board for kick)
50 Cool down
Week 23
WORKOUT #1(2750 yards):
400 Swim
5 X 100 Pull 1:45/1:50
--------------------
4 X 25 Fly :30
2 X 50 Back :50
1 X 100 Breast 2:00
2 X 100 IM 1:45
-----rest 1:00------
4 X 25 Back :30
2 X 50 Breast 1:00
1 X 100 Fly 2:10
2 X 100 IM 1:45
-----rest 1:00------
4 X 25 Breast :30
2 X 50 Fly 1:00
1 X 100 Back 2:00
2 X 100 IM 1:45
--------------------
6 X 50 IM/Free :45/:50
50 Cool down
WORKOUT #2(2750 yards):
400 Swim
================
4 X 100 1:20/1:30
---rest 30 sec--
4 X 75 1:00/1:10
---rest 20 sec--
4 X 50 :40/:45
---rest 15 sec--
4 X 25 :30
================
6 X 50: odds=pull 1:00
evens=kick 1:15
================
4 X 100 1:20/1:30
---rest 30 sec--
4 X 75 1:00/1:10
---rest 20 sec--
4 X 50 :40/:45
---rest 15 sec--
4 X 25 :30
================
50 Cool Down
Week 22
WORKOUT #1 (2600 yards):
400 Swim
2 X 250 PKS (100 P, 50 K, 100 S) rest 20 sec.
2 X 5 X 100 Free 1:35/1:40
-1st 100 = 1st 25 all out
-2nd 100 = 2nd 25 all out
-3rd 100 = 3rd 25 all out
-4th 100 = 4th 25 all out
-5th 100 = whole 100 all out
25/ 50/ 75/ 100/ 100/ 75/ 50/ 25:
- 25 - Fly rest 5 sec.
- 50 - Back rest 5 sec.
- 75 - Free rest 5 sec.
- 100 - IM rest 10 sec.
3 X 50 Snowplow 2:00
50 Cool down
WORKOUT #2 (2600 yards):
400 Swim
275 Free 4:15/4:25
250 Pull 4:00/4:10
225 Free 3:15/3:25
200 IM 3:30/3:40
175 Kick 4:30
150 Pull 2:25/2:30
125 Free 2:00/2:10
100 IM 1:50/2:00
75 Kick 1:45
50 Free :40/:45
25 No breath :30
----------------
2 X 250 (25 Fly, 50 Back, 75 Breast, 100 Free) rest 15 sec.
50 Cool down
Week 21
WORKOUT #1(2750 yards):
400 Swim
2 X 200 Free (2:50/3:00)
200 Pull
3 X 150 Free (2:10/2:20)
200 Kick
4 X 100 Free (1:30/1:35)
200 Choice
5 X 50 Free (:40/:45)
8 X 25 Free (:30)
50 Cool down
WORKOUT #2(2750 yards):
400 Swim
15 X 100 Free:
-(1 - 1:45/1:50) *rest 10 sec.
-(2 - 1:40/1:45) *rest 10 sec.
-(3 - 1:35/1:40) *rest 10 sec.
-(4 - 1:30/1:35) *rest 10 sec.
-(5 - 1:25/1:30)
150 Kick choice
150 Pull
10 X 50 Free:
-(1 - :50/:55) *rest 5 sec.
-(2 - :45/:50) *rest 5 sec.
-(3 - :40/:45) *rest 5 sec.
-(4 - :35/:40)
50 Cool down
Week 20
WORKOUT #1 (2650 yards):
300 swim
200 pull
100 kick
5 X 4 X 100
1st 100: Free 1:25
2nd 100: Pull 1:45
3rd 100: IM 1:45
4th 100: Free 1:30
rest :30 after each set for a total of 5 sets! WOOHOO
50 Cool down
WORKOUT #2 (2700 yards):
300 swim
5 X 100 Pull 1:45/1:50
5 X 50 Head up :50/:55
5 X 50 Back 1:00/1:05
5 X 50 Free :40/:45
5 X 50 Kick 1:05/1:10
5 X 100 Free 1:30/1:35
12 X 25 IM order :30
100 Cool down
Week 19
WORKOUT #1(2100 yards):
400 Swim
4 X 100 Free 1:35/1:45
200 Pull
4 X 75 (by 25 - head up/head down/backstroke) 1:15/1:25
100 Kick
6 X 50 SPRINT! :45/:50
200 Swim
6 X 25 (IM/free) :30
50 Cool down
Week 18
WORKOUT #1(2500 yards):
400 Swim
-----
2 X 250 Free (3:30/3:40)
1 X 150 Back (2:15/2:25)
3 X 50 Headup (1:00/1:10)
1 X 250 Kick (4:30/4:40)
2 X 50 Breast (1:00/1:10)
4 X 75 Pull (1:15/1:25)
3 X 100 IM (1:45/1:55)
(above is continuous; rest 20 sec between each set)
-----
6 X 50 Free SPRINT (:45/:50)
50 Cool down
WORKOUT #2 (2000 yards):
400 Swim
4 X 100 Pull (1:40/1:50)
4 X 75 Free (1:10/1:20)
200 Kick
4 X 50 Pull (:50/:55)
4 X 75 Choice (1:20)
4 X 25 Head up (:30)
100 Cool down
Week 17
WORKOUT #1 (2500 yards):
400 Swim
6 X 50 IM/Free (by 25) :50
----rest 20 sec----
4 X 100 Pull 1:40
----rest 30 sec----
2 X 200 Free 3:00/3:10
----rest 20 sec----
4 X 100 IM 2:00
----rest 15 sec----
6 X 50 Head-up/Free (by 25) :45
4 X 50 Kick 1:15
6 X 25 SPRINT!!! :30
50 Cool down
WORKOUT #2 (2500 yards):
400 Swim
2 X 250 PKS (100 Pull, 50 Kick, 100 Swim) rest 20 sec
1 X 500 PKS (200 P, 100 K, 200 S)
8 X 100 Free 1:35/1:45
4 X 50 Snowplow 2:00
100 Cool down
Week 16
WORKOUT #1 (2400 yards/meters):
400 Swim
4 X 100 Free 1:35/1:45 (1:40/1:50 if meters)
3 X 50 Back 1:00
4 X 100 Pull 1:40/1:50
3 X 100 Kick 2:15
3 X 50 Breast 1:05
4 X 100 Pull 1:40/1:50
8 X 25 IM Order :30
50 Cool down
WORKOUT #2 (2450 yards/meters):
400 Swim
6 X 100 Pull 1:40
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
2 X 200 Kick rest 15 seconds
8 X 25 Head up :30
100 Cool down
Week 15:
WORKOUT #1 (2250 yards):
500 Swim
500 PKS (200 Pull, 100 Kick, 200 Swim)
2 X 100 Free 1:30/1:35 (1:40/1:45 if meters)
2 X 250 PKS (100 Pull, 50 Kick, 100 Swim) rest 20 sec.
2 X 100 Free 1:30/1:35 (1:40/1:45 if meters)
2 X 125 PKS (50 Pull, 25 Kick -- no board, 50 Swim) rest 15 sec.
100 Cool down
Week 14:
WORKOUT #1(2200 meters):
300 Swim
6 X 3 X 100
----1st 100- Free (1:35/1:45)
----2nd 100- pull (1:45/1:55)
----3rd 100- IM (2:20/2:30)
----after each 100 IM rest about a minute to minute and a half
100 Cool down
WORKOUT #2(2200 meters):
300 Swim
2 X 200 Kick (4:00/4:15)
3 X 100 Free (1:35/1:45)
4 X 50 Free (:45/:50)
2 X 200 Pull (3:10/3:20)
3 X 100 Free (1:30/1:40)
4 X 50 Head-up (1:10/1:20)
100 Cool Down
Week 13:
WORKOUT #1(2200 meters):
400 Swim
200 Kick
2 X 200 Free (3:00/3:15)
4 X 100 Free (1:40/1:45)
8 X 50 Free (:45/:50)
100 Head up (2:15)
100 Back (2:15)
100 Free easy (2:00)
2 X 25 Sprint (no breathing) :45
50 Cool down
WORKOUT #2(2200 meters):
400 Swim
300 Pull
200 Kick
15 X 50
- 1 X 50- 1:05/1:10
- 2 X 50- 1:00/1:05
- 3 X 50- :55/1:00
- 4 X 50- :50/:55
- 5 X 50- :45/:50
8 X 50 (25 Headup/25 Free) (1:00/1:05)
4 X 25 Free :30
50 Cool down
Week 12:
WORKOUT #1(2600 meters)today sucks! OOPS:
500 Swim
300 Pull
Do this set 3 times: Rest 2 minutes after each set but dont rest in between intervals
3 X
200 Free (2:45)
2 X 100 Free (1:15) if this is way too fast go on a 1:20
4 X 50 Free (:40)
warm down 100
WORKOUT #2(2500 meters):
400 Swim
300 PULL
200 KICK
100 EASY (these first 4 sets are all warmup)
25/ 50/ 75/ 100/ 100/ 75/ 50/ 25:
25: FLY
50: Back
75: Breast
100: IM
leave off of the third person in your lane
4 X 100 Swim (1:20)
3 X 100 KICK (2:00)
2 X 100 Pull (1:30)
1 X 100 head up
warm down if you wanna
Week 11:
WORKOUT #1(2300 meters):
300 Swim
275 Pull 5:00 (change time if its not enough or too much)
250 Free 4:30
225 Free 4:15
200 IM 4:00
175 Kick 4:30
150 Pull 2:30
125 Free 2:00
100 IM 1:50
75 Kick 2:30
50 Free :45
25 No breath :35
4 X 50 (IM/Free) :50
4 X 25 SPRINT!!! :30
WORKOUT #2(2350 meters):
400 Swim
2 X 500 PKS (200 P, 100 K, 200 S) rest 1:00
2 X 250 PKS (100 P, 50 K, 100 S) rest :30
2 X 125 PKS (50 P, 25 K-no board, 50 S) rest :15
6 X 25 Choice :30
50 Cool down
Week 10:
WORKOUT #1(2300 meters):
400 Warm up
2 X 150 Pull 2:45/2:55
2 X 150 Kick 3:00
2 X 150 Free 2:25/2:35
4 X 75 IM (no free) 1:10/1:15
4 X 75 Free 1:00/1:05
4 X 50 Snowplow 2:00
6 X 25 SPRINT! :30
50 Cool Down
WORKOUT #2(2300 meters):
300 Warm up
8 X 50 Pull :50/:55
2 X 150 Free 2:25/2:35
6 X 50 Pull :50/:55
4 X 100 Kick 2:10
4 X 50 Pull :45/:50
4 X 25 Head up :30
4 X 25 IM Order :30
4 X 25 Free (no breathing) :45
100 Cool down
Week 9:
WORKOUT #1(2200 meters):
300 swim
3 X 150 Free 2:15/2:25
4 X 100 Free 1:35/1:45
5 X 50 Back 1:00/1:05
2 X 100 Kick 2:15
16 X 25 (head up/head down) :30/:35
4 X 50 SPRINT! 1:00/1:05
50 Cool Down
WORKOUT #2(2200 meters):
400 Swim
200 Kick
8 X 25 Head Up :30
4 X 50 Pull :50/:55
4 X 75 Free 1:10/1:15
4 X 100 IM 1:55/2:05
2 X 200 Pull 3:15/3:20
100 Cool Down
Week 8:
WORKOUT #1(2150 meters):
400 Swim
4 X 100 Free 1:40/1:50
6 X 50 Pull 1:00
8 X 25 IM Order :30
6 X 50 SPRINT!! :40/:45
4 X 100 Free - FAST! 1:35/1:45
6 X 25 Head up :30
100 Cool down
WORKOUT #2(2150 meters):
300 Swim
--------------------
4 X 25 Fly :30
2 X 50 Back :55
1 X 100 Breast 2:10
2 X 100 IM 1:55
-----rest 1:00------
4 X 25 Back :30
2 X 50 Breast 1:05
1 X 100 Fly 2:10
2 X 100 IM 1:55
-----rest 1:00------
4 X 25 Breast :30
2 X 50 Fly 1:00
1 X 100 Back 2:00
2 X 100 IM 1:55
--------------------
6 X 50 IM/Free :45/:50
100 Cool down
Week 7:
WORKOUT #1(2100 meters):
400 Swim
300 Pull
200 IM
100 Head-up
200 Kick
300 Free
5 X 100 Free 1:40/1:50
100 Cool down
WORKOUT #2(2150 meters):
300 Swim
4 X 100 Pull 1:45/1:55
8 X 25 Free :30
4 X 100 Back 2:00/2:10
8 X 25 Head up :30
4 X 100 Free 1:35/1:45
8 X 25 IM order :30
50 Cool down
Week 6:
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 1:55
6 X 50 Free :45
12 X 25 (4 Free, 4 IM order, 4 Head up) :30
50 Cool down
WORKOUT #2(2100 meters):
300 Swim
250 PKS (100 Pull, 50 Kick, 100 Swim)
2 X 200 Free 3:30
250 PKS
2 X 250 (25 Fly, 50 Back, 75 Breast, 100 Free) 4:15
4 X 50 Snowplow 2:00
6 X 25 Free :30
50 Cool down
Week 5:
WORKOUT #1(2000 meters):
400 Swim
4 X 25 IM order :30
3 X 50 Pull :50
2 X 100 IM 1:45
1 X 200 Free 3:30
2 X 100 IM 1:45
3 X 50 Kick 1:10
4 X 25 IM order :30
4 X 100 Free 1:40
100 cool down
WORKOUT #2(2100 meters):
400 Swim
3 X 200 Free 3:30
3 X 50 Kick 1:10
2 X 200 IM 4:00
3 X 50 Back :50
1 X 200 Free 3:30
3 X 50 Head up 1:00
50 cool down
Week 4:
Workout #1(2025 yards):
300 Swim
125 PKS (50 Pull, 25 Kick (no board), 50 Swim)
6 X 50 Pull :55
250 PKS (100 Pull, 50 Kick, 100 Swim)
4 X 50 Snowplow 2:00
500 PKS (200 Pull, 100 Kick, 200 Swim)
6 X 50 Free :50
50 Cool down
Workout #1(2050 yards):
400 Swim
2 X 200 Free 4:00
4 X 100 Free 1:45
8 X 50 Pull :55
4 X 50 Kick 1:10
8 X 25 IM order :30
50 Cool down
Week 3:
Workout #1(2000 yards):
400 Swim
4 X 100 Pull 1:50
4 X 75 Free 1:15
200 Kick
4 X 50 Pull :50
4 X 75 Choice 1:20
4 X 25 Head up :30
100 Cool down
Workout #2(2000 yards):
300 Swim
50 Head up - rest 5 sec.
100 Back - rest 10 sec.
150 Kick - rest 15 sec.
200 Free - rest 30 sec.
250 Free - rest 1 min.
200 Free - rest 30 sec.
150 Pull - rest 15 sec.
100 I.M. - rest 10 sec.
50 Kick
4 X 50 Free :45
6 X 25 SPRINT!! :30
100 Cool down
Week 2:
Workout #1(2000 yards):
300 Swim
1 X 25 Fly, 50 Back, 75 Breast, 50 Free
1 X 50 Fly, 75 Back, 25 Breast, 50 Free
1 X 200 Free 3:45/4:00
2 X 100 Pull 1:40
4 X 50 Kick 1:10
2 X 100 Choice 1:50
1 X 200 Free 3:45/4:00
4 X 50 Free :50
100 Easy
Workout #2(2000 yards):
300 Swim
4 X 50 Pull :50
4 X 50 Kick 1:10
4 X 50 Swim :45
6 X 100 Free 1:35
4 X 50 Back :50
8 X 25 Head-up Free :30
4 X 25 SPRINT! :25
Week 1:
Workout #1 (1500 Yards)
300 Swim
3 x 50 Free on :50
1 x 200 Choice
3 x 50 Back on :55
1 x 200 Pull
3 x 50 Kick 1:15
2 x 100 Free on 1:40
150 Easy