Longest Warm-Up EVER!

Warm Up:
500 free base
2x100
2x50
2x100
500 free base
Main Set
16x50
1. 4x50 stroke
2. 4x50 base free
3. 4x50 kick
4. 4x50 base free
Cool Down
100 stroke
Total: 2400 m

Fast 50s--Again!

Warm Up:
200 EZ (100 free; 100 stroke)
100 free B+15
50 kick/50 stroke
2x100 free B+10
50 kick/50 stroke
3x100 free B+5
50 kick/50 stroke
4x100 free B
50 kick/50 stroke
Main Set:
12x50 FAST!
(1st 4 hard on 1:20; 2nd 4 harder on 1:30; 3rd 4 hardest on 1:40)
Cool Down:
EZ 300 (bilateral free with form focus)
Total:
2500 m

Sprint 50s...Again!

Sickie, you're killing me!

(Long Course, 50 m)

Warm Up:
3x300
1. 2x(50 catch-up/50 five side to side kick/50 two-arm free)
2. 300 free base
3. 300 IM (75 each stroke)
Main Set:
100 free B+10 (2:30--ugh, so slow!)
200 free B+10 (4:30)
400 free (strong)
100 freezy
12x50 sprints
1. 4 on 1:20 (strong)
2. 4 on 1:30 (fast)
3. 4 on 1:40 (fastest)
Cool Down:
100 easy
Total Distance:
2400 m

Endurance!

Warm Up:
3x100 freezy (form)
5x200s (50 catch-up/100 free/50 kick)
RI:
Main Set:
2x100 desc RI :10
500
2x50 kick
3x100 desc RI :10
400
2x50 kick
4x100 desc RI :10
300
Total Distance:
3700 m
Phew!

Anaerobic Endurance

Warm Up:
800 choice
(100 free/50 drill/50 pull)x4
Main Set:
3x300 desc 1-3 :40 RI
100 form
3x200 desc 1-3 :30 RI
100 form
3x100 desc 1-3 :20 RI
Cool Down:
100
Total Distance:
2900 y

Anaerobic Endurance

from "the book"

Warm Up:
200 swim
100 drill
400 pull/kick (50/50x4)
Main Set:
3x(4x100)
1. 100--75 mod/25 fast
2. 100--50 mod/50 fast
3. 100--25 mod/75 fast
4. 100--fast
1:00 RI b/tw 100s
300 pull/kick/swim (50/50/50x2)
Cool Down:
100 Freezy
Total Distance:
2700 yards

Sprint 50s

In the long course pool.
Ouch!

Warm Up:
200 free
150 stroke
100 kick
50 free w/1 leg up (weird and painful--ala Sickie)
do twice through
Main Set
200 free (build on first 50; easy 2nd 50)
12x50 fast
first 4 on 1:20
second 4 1:30
third 4 1:40
each set of 4 progressively faster
(started at :57 and ended :53)
Cool Down:
6x50 choice
Total Distance:
2300 m

Fun Workout

A bit of everything
Short Course

Warm Up:
6x150
odds 50 kick; 100 free
evens 50 catch-up; 100 free
Main Set:
300 (50 drill; 200 free; 50 drill)
3x100 (25 free; 50 stroke; 25 free)
6x50 desc on B+5
300 free
200 (50 drill; 100 free; 50 drill)
2x100 (25 free; 50 stroke; 25 free)
4x100 desc on B+5
200 free
100 (50 drill x2)
100 (25 free; 50 stroke; 25 free)
2x50 desc on B+5
100 free
Total: 3000