All the workouts are in large font for ease of reading if you take one to the pool


Workout #1     @ 3000 yards
  @ 2000 yards
Warm-up: Free
Swim
#1. at 1000 pace
#2. 5 seconds faster
#3. 5 seconds faster than #2
#4. 5 seconds faster than #3
4 x 250

 4 x 200

Butterfly
Kick (no board) front, back, side
Drill
1 arm, change each length
Swim

200
200
2x100

200
100
2x50
Backstroke
Drill
Delay pull, kick on side
Swim

200
100


100
100

Breastroke
Swim 1 length normal,
1 length with dolphin kick

200
100
Freestyle
Pull hypoxic, 1/3 one length
1/5 next, 1/7
Kick


8x75

200


4x75

200

Swim down
Drill free catch-up

200

100

Next (#2.)

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50 SwimWorkouts