My 3 Personal Favorites:

My Personal Favorites:

1. Ladder
Warm Up:
Repeat 4x(50m each-breast-back-free)
Technique (4x) 50m each pull-kick-drill-free
Main Set:
Descending Ladder (increase pace as sets get shorter; rest 30 seconds b/tw):
1x500
1x400
1x300
1x200
2x100
4x50
Cool-down:
Golf Swim (try to omit 1 stroke each 50m): 4x50m (slow)
Total Distance: 2400m

2. Builds
Warm Up:
500m
4x100(25 kick/25 free/25 drill/25 stroke)
Main set (build):
4x200(50 easy, 50 med, 50 med-hard, 50 hard)
4x100(25 easy, 25 med, 25 med-hard, 25 hard)
4x50(24 easy, 25 hard)
cooldown:
3x50 (long and slow strokes, reducing by 1 each 50 )
easy 50 breathe every 4th stroke
stroke 100
total 2500 m

3. Medium Intervals
Warm Up:
300 yds
6x50 drill/choice
Main set:
5x200 on 15 sec rest
5x100 on 15 sec rest
Cool down
300 pull
200 easy moderate
Total distance: 2600m