400 swim 200 w paddles 200 swim 200 w snorkel 200 swim 200 w fins 200 swim 200 w paddles 4 x 50 on :45 200 swim 4 x 50 on :45

2 rounds 100 swim 1:40 200 swim 3:15 100 swim 1:40 2 rounds 150 swim 2:30 100 swim 1:40 150 swim 2:30 2 rounds 200 swim 3:15 100 swim...

Warm up 100 open turns 100 back stroke 100 no walls 1650 for time easy 100 double arm back stroke, 4 flutter kicks and 1 breast...

200 swim, 200 kick, 200 drill by L arm and R arm, Fists, Swim x 2 1000 easy swim - count your strokes every 4th 25 400 kick w fins ...

2000 Yard Workout 200 swim, 200 kick w fins, 200 swim / drill w fins x 2 =1200 3 Rounds 100-75-50-25 Take :15 R between. 1 min rest...

5 x 200 :20 R Descend 1-3, 4 is easy, 5 is hard. 5 x 125 :15 R Descend 1-3, 4 is easy, 5 is hard. 5 x 75 :10 R Descend 1-3, 4...

700 broken at 100 by 10 sec 1 min rest 500 broken at 100 by 10 sec *faster than 700 pace 1 min rest 300 broken at 100 by 10 sec ...

200 swim , 200 kick w fins, 200 swim w fins. 5 x100 on 1:45 5 x 50 on :55 200 kick w fins 4 x 100 on 1:45 4 x 50 on :55 total 2150

800-600-400-200 swims after each swim 20 PVC overhead squats 15 V ups 10 push ups 5 pull ups or 5 burpees took about 45 min

Feel free to use these workout as your main set. Add you warm up, drills and kicking and cool down. 500 Free warm up 125...