600 Time Trial

Warm Up:
3x100 free base+10
200 (2x50 stroke; 50 kick)
3x100 free B+5
200 (2x50 stroke; 50 kick)
3x100 free base
200 (2x50 stroke; 50 kick)
Main Set:
600 time trial (10:47)
100 free EZ
200 free base
100 free EZ
400 free base
100 free EZ
Total Distance: 3000

Tough Tombstone Tuesdays

Warm Up:
6x50 free
6x50 but free
6x100 free
6x100 but free
Main Set:
4x150 (2x25 tombstone kick; 50 free)
2x300 base
Total: 3000

this workout is tougher than it looks

Great Friday Workout!

Short sets to work on pace.

Warm Up:
3x50 free easy
200 free; 50 back kick; 50 breast kick
200 free; 50 back; 50 breast
200 IM; 100 free recovery
Main Set:
2x100 easy; 100 fast; 100 easy; 100 fast
2x100 easy; 100 fast; 100 easy; 200 fast
2x100 easy; 100 fast; 100 easy; 300 fast
Total: 2850

400 time trial

Great workout! Lots of free.

Warm Up:
200 free easy
6x150--50 free/50 stroke/50 kick
Main:
8x50 (descending)
4x100 (base)
400 time trial (6:55!)
4x50 (descending)
2x100 (base)
200
2x50 (fast)
1x100
100
Total: 3300

Another Solid Monday Workout

Pre Warm Up:
300 free
50 back
50 breast
Warm Up:
divet
200 free/50 kick
150 free/50 kick
100 free/50 kick
50 free/50 kick
100 IM/50 kick
150 IM/50 kick
200 IM/50 kick
Main Set:
go through 2x
4x75 (free-stroke-free) on 1:40
4x25 free (FAST!!!) on :40
1x300 free easy
Total Distance: 3000

Fantastic Monday Workout

Pre Warm Up:
300 free
50 breast
50 back
Warm Up:
8x150
odds are 100 free, 50 stroke
evens are 100 free, 50 kick
Main Set:
3x50 (25 stroke, 25 free) @B+:10
1x150 (each 50 a different stroke; eg back, breast, free) @B+:20
1x300 @B
1x600 @B
1x300 @B
1x150 (each 50 a different stroke; eg back, breast, free) @B+:20
3x50 (25 stroke, 25 free) @B+:10
Total Distance: 3400!!!

Damn IMs!

Warm Up:
800 reverse IM:
200 free catch up
200 breast pull
200 back
200 fly kick
Main Set:
3x100 IMs
4x(8x25 each stroke in IM order followed by 200 freezy)
for fly--leave on the :50s, all others leave on the :45s
(I killed myself on the fly!)
Total: 2700 m