1000 Time Trial

Warm Up:
100 free
50 back
50 breast
Main Set:
500 easy
1000 time trial
500 cool down
Cool Down:
100 stroke
Total: 2300

400 Time Trial

Warm Up:
200 free
50 breast
4x100 free on base+10
4x50 stroke
4x50 kick
4x100 free on base
rest 1 min
Main Set:
400 time trial (7:08 baby! Yeah!)
200 free easy
pyramid:
100-200-300-200-100 free
Total Distance: 2950!

Killer Swim Workout

I was in the lane that loved fly.

Warm Up:
300 m easy free
2x through:
200 free breathe every other
4x50 (odds are kick 25/swim 25; evens are swim 25/kick 25)
Main Set:
2x through:
5x100 on base (1st time 2:00; 2nd time 1:45!)
IM w/o free 1x150 (50 fly; 50 back; 50 breast)
fast kick 1x100
Cool Down:
each person in lane chooses 1x100
e.g. 50 free/50 back
25 fly/75 free
100 IM
50 free (breathe every other)/50 breast
Total Distance: 3300m

200 Time Trial

Warm Up:
200 easy
100 free
100 kick
200 free
100 kick
300 free
100 kick
Main Set
12x50
3 free/free
3 ba/fr
3 br/fr
3 fly/fr (killed me!)
100 easy
200 time trial (I did 1:25!!! Woo-hoo!)
100 easy
Cool Down:
500 form
Total Distance: 2500 m

Full of 500s

Great workout at 6:00 am Monday morning. Phew!

Warm-Up:
2x500
(100 free (breath every 3rd); 100 stroke; 200 free (breathe every 5th); 100 kick)
Main Set:
5x500
1. 25 fist, 25 free, 50 fist, 50 free, 75 fist, 75 free, 100 fist, 100 free
2. 5x100 on base -5
3. 10x50 kick on base +20 (no board)
4. 5x100 stroke on base +20
5. 1x500
Total: 3500 m

Don't worry folks, I only made it through #4!

Base Training Workout

It was dark and raining at 6:00 am this morning but it felt great to swim!

Warm Up:
Easy 200 meters free
100 meters choice
4x300
odds are 50 free, 25 choice (x4)
evens are 50 free, 25 kick (x4)
Main Set:
6x100 free (base)
4x100 IM (50 kick, 50 stroke)
4x100 free (base)
Total Distance: 2900 m
this was all I had time for but for you sickos out there that insist on extra credit:
4x50 IM (25 kick, 25 stroke)
2x100 free (base)

Another Kick-Ass Workout

Supposed to be endurance but mainly just kick your ass.

Warm Up:
100 choice easy
300 free base
100 kick, 100 drill
100 free base
100 kick, 100 drill
Main Set:
2x250 (100 moderate, 50 fast, 100 moderate; :30 RI)
4x150 (50 moderate, 50 fast, 50 moderate; :20 RI)
4x100 (25 moderate, 50 fast, 25 moderate; :15 RI)
Cool Down:
200 free/back easy
Total Distance: 2600

(Adapted from Swim Workouts for Triathletes).

Kick-Ass Workout

I kicked my own butt with this one.

Warm Up:
200 choice easy
200 free easy
2x200 (50 free, 100 kick, 50 free; :20 RI)
Main Set:
300, 200, 100
moderate intensity (:20 RI)
200, 100, 50
negative split (:25 RI)
200 fast (:30 RI)
100 fast (:30 RI)
6x100 (pull, drill, kick, breast/back, pull, drill)
Cool down:
100 easy
Total distance: 2750

(Adapted from Swim Workouts for Triathletes).