Think fast! Changing up speeds and effort during workouts will help keep you from hitting a plateau in the water—both mentally and physically.

Swim Workout A:
3 x (150 swim/50 single- arm drill)
3 x (150 pull buoy/50 kick) 300 pull (50 easy/50 build) on 5:00
2 x 50 on :50 (RACE!) 300 pull (25 scull/75 pull) on 6:00
4 x 50 on :60 (RACE!)
300 swim (25 non-free/75 free) on 5:30
6 x 50 on 1:15 (RACE!)
300 swim (no walls) on 5:00 8 x 25 on :30 (sighting 3 x each 25)
50 kick/150 swim cool-down
Total: 3,400

Swim Workout B:
2 x (150 swim/50 single- arm drill)
2 x (150 pull buoy/50 kick) 200 pull (50 easy/50 build) on 4:30
2 x 50 on 1:15 (RACE!) 200 pull (25 scull/75 pull) on 5:00
4 x 50 on 1:30 (RACE!) 200 swim (25 non-free/75 free) on 5:00
6 x 50 on 2:00 (RACE!)
200 swim (no walls) on 4:30 6 x 25 on :45 (sighting 3 x each 25)
50 kick/150 swim cool-down
Total: 2,550

Swim Workout C:
150 swim/50 single-arm drill 150 pull buoy/50 kick
100 pull (50 easy/50 build) with :30 rest
2 x 50 with :10 rest (RACE!) 100 pull (25 scull/75 pull) with :30 rest
4 x 50 with :20 rest (RACE!) 100 swim (25 non-free/75 free) with :30 rest
6 x 50 with :30 rest (RACE!) 100 swim (no walls) with :30 rest
4 x 25 with :15 rest (sighting 3 x per 25)
50 kick/150 swim cool-down
Total: 1,700