Workout #1

Warm-up
1 x 75 (25 swim /25 Kick / 25 swim)
Repeat this set four times
Rest 5 seconds after each set
Yards: 300

Main Set
1 x 100 swim
2 x 25 kick on back
2 x 50 swim
2 x 50 kick on back
4 x 25 swim
Total Yards: 750

Alt. Set
Add a swim for 10-minutes to the end of the main set and then add this to your total yards. This is great way to focus on your freestyle technique and obtain a base by recording the distance you achieved in the 10 minutes.

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #2

Warm-up
1 x 100 (50 pull / 25 kick / 25 swim)
Repeat this set three times
Rest 5 seconds after each set
Yards: 300

Main Set
2 x 100 swim
4 x 25 swim
2 x 25 pull
2 x 50 kick butterfly or breaststroke
6 x 25 swim
1 x 150 freestyle
Total Yards: 1050

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #3

Warm-up
1 x 200 (50 swim / 50 kick / 50 pull / 50 swim)
Repeat this set three times
Rest 5 seconds after each set
Yards: 600

Main Set
2 x 100 swim
2 x 25 kick
2 x 75 swim
2 x 25 kick
3 x 50 swim
2 x 50 kick
4 x 25 swim
1 x 450 freestyle
Total Yards: 1850

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #4

Warm-up
1 x 75 (50 swim / 25 kick)
Repeat this set four times
Rest 5 seconds after each set
Yards: 300

Main Set
Repeat this set two times
4 x 25 pull
2 x 100 swim
4 x 25 kick
2 x 50 swim
4 x 25 kick
Total Yards: 1500

Alt. Set
Add a swim for 15-minutes to the end of the main set once you have gone through it twice and then add this to your total yards. This is great way to focus on your freestyle technique and measure the results of this swim against your 10-minute base. Be sure to recording the distance you achieved in the 15 -minute swim as well.

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #5

Warm-up
1 x 75 (50 swim / 25 kick)
Repeat this set four times
Rest 5 seconds after each set
Yards: 300

Main Set
Repeat this set two times
4 x 25 pull
2 x 100 swim
4 x 25 kick
2 x 50 swim
4 x 25 kick
Total Yards: 1500

Alt. Set
Add a swim for 15-minutes to the end of the main set once you have gone through it twice and then add this to your total yards. This is great way to focus on your freestyle technique and measure the results of this swim against your 10-minute base. You goal should be to stay on pace with your 10-minute base and then to pick up the pace during the last five minutes. Be sure to record the distance you achieved in the 15 -minute swim as well.

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #6

Warm-up
1 x 100 (25 swim / 25 kick / 25 swim / 25 kick)
Repeat this set three times
Rest 5 seconds after each set
Yards: 300

Main Set
4 x 75 swim - mix up strokes
4 x 25 swim - all freestyle
4 x 25 kick
4 x 50 swim - mix up strokes
4 x 25 swim - all freestyle
4 x 25 kick
Total Yards: 1200

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #7

Warm-up
1 x 200 (50 swim / 50 kick / 50 swim / 50 kick)
Repeat this set two times
Rest 5 seconds after each set
Option: you can use fins with this set if you like
Yards: 400

Main Set
3 x 100 swim
3 x 50 swim
3 x 50 pull
4 x 25 swim
Total Yards: 1100

Alt. Set
Add a swim for 15-minutes to the end of the main set and then add this to your total yards. This is great way to focus on your freestyle technique and measure the results of this swim against your 15-minute swim in Workout #4 and 5. Be sure to record the distance you achieved in the 15 -minute swim to see if you improved with this one.

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #8

Warm-up
1 x 75 (25 pull / 25 kick / 25 swim)
Repeat this set four times
Rest 5 seconds after each set
Yards: 300

Main Set
1 x 200 swim - all freestyle
2 x 50 kick (25 on stomach / 25 on back)
3 x 100 swim - you pick stroke
4 x 25 kick (fly, back, breast, free)
Total Yards: 1000

Alt. Set
Add a swim for 18-minutes to the end of the main set and then add this to your total yards. This is great way to focus on your freestyle technique and to measure the results of this swim against your previous 15-minute swims. Try to keep the pace you achieved in Workout #7 and then for the last 3 minutes try to accelerate you rate. Be sure to record the distance you achieved in the 18-minute swim.

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #9

Warm-up
1 x 75 (25 pull / 25 kick / 25 swim)
Repeat this set four times
Rest 5 seconds after each set
Yards: 300

Main Set
1 x 200 swim - all freestyle
2 x 50 kick (25 on stomach / 25 on back)
3 x 100 swim - you pick stroke
4 x 25 kick (fly, back, breast, free)
Total Yards: 1000

Alt. Set
Add a swim for 18-minutes to the end of the main set and then add this to your total yards. This is great way to focus on your freestyle technique and measure the results of this swim against your last 18-minute swim in Workout #8. Be sure to record your new distance you achieved in this 18-minute swim.

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #10

Warm-up
1 x 100 (25 kick / 50 swim / 25 kick)
1 x 50 Pull
Repeat this set three times
Rest 5 seconds after each set
Yards: 450

Main Set
4 x 100 swim - IM or backstroke
4 x 25 kick
4 x 50 swim - mix up strokes
4 x 25 swim - all freestyle
4 x 25 kick
Total Yards: 1350

Alt. Set
Add a swim for 20-minutes to the end of the main set and then add this to your total yards. This is great way to focus on your freestyle technique and to push yourself beyond the 18-minute swim you accomplished. Remember, no stopping during this swim and be sure to record the distance you achieved.

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #11

Warm-up
1 x 200 (50 pull / 50 kick / 50 pull / 50 kick)
Repeat this set two times
Rest 5 seconds after each set
Yards: 400

Main Set
2 x 200 swim
2 x 50 kick on back
2 x 100 swim
2 x 50 kick on back
2 x 50 swim
2 x 50 kick on stomach
2 x 25 swim
2 x 50 kick on stomach
Total Yards: 1550

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #12

Warm-up
1 x 100 (25 swim / 25 kick / 25 pull / 25 swim)
Repeat this set three times
Rest 5 seconds after each set
Yards: 300

Main Set
4 x 50 swim - descend by 50
4 x 25 swim
4 x 25 kick
Total Yards: 1100

Alt. Set
Add a swim for 20-minutes to the end of the main set and then add this to your total yards. This is great way to focus on your freestyle technique and measure the results of this swim against your last 20-minute swim in Workout #10. Try to keep the pace you achieved in Workout #10. Be sure to record the distance you achieved in the 20-minute swim.

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #13

Warm-up
1 x 100 (25 swim / 25 kick / 25 pull / 25 swim)
Repeat this set three times
Rest 5 seconds after each set
Yards: 300

Main Set
4 x 50 swim
4 x 25 swim
4 x 25 kick on your back
Total Yards: 1100

Alt. Set
Add a swim for 30-minutes to the end of the main set and then add this to your total yards. This is great way to focus on your freestyle technique.

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #14

Warm-up
1 x 75 (25 swim / 25 kick / 25 pull)
Repeat this set two times
Rest 5 seconds after each set
Yards: 150

Main Set
4 x 25 swim
3 x 50 swim
2 x 100 swim
1 x 200 swim
4 x 25 kick
2 x 100 swim
3 x 50 swim
4 x 25 swim
Total Yards: 1350

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.

Workout #15

Warm-up
1 x 100 (50 kick / 50 swim)
2 x 25 pull
Repeat this set three times
Rest 5 seconds after each set
Yards: 300

Main Set
4 x 100 swim
2 x 50 (25 swim /25 kick)
4 x 100 swim
2 x 50 (25 swim /25 kick)
6 x 25 swim
Total Yards: 1600

Alt. Set
Add a swim for 30-minutes to the end of the main set and then add this to your total yards. This is great way to focus on your freestyle technique. Try to keep the pace with what you accomplished in Workout #13. Be sure to record the distance you achieved in this new 30-minute swim.

Workout Notes:
Base (B): The time that you can hold
Kick Set - Recommend no kickboard. This is better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.
Warm Down: While a warm down is not included in this workout please ensure you listen to your body and give it the appropriate amount of time in water cooling down.