Looong & Slow

Warm Up:
100 free
100 back
100 breast
Main Set:
1x800 B+30
6x50 choice :10 RI
1x600 B+20
4x50 choice :10 RI
1x400 B+10
2x50 choice :10 RI
1x200 B
Cool Down:
100 choice
Total: 3000 m

The Longer, the Better!

Warm Up:
Broken 1500
1x500
2x250
3x100
4x50
Main Set:
2x400 w/1 min rest
6x50 on 1:10 steady at :55 or faster
Total: 2600 m

Ladder and Fast Kick

My arms are tired!

Warm Up:
300 free
2x50 kick
2x50 stroke
300 free
Main Set:
600 free on base (12:40)
50 kick fast B+40
50 stroke build B+30
300 free on base (6:20)
50 stroke build B+30
50 kick fast B+40
100 free on base (2:00)
50 kick fast B+40
50 stroke build B+30
100 free on base (2:00)
50 stroke build B+30
50 kick fast B+40
Total Distance: 2300 m

Note:--if want more distance, add 400 free (50/50) before 300, then swap 200 for 1st 100--gives you 600 more meters

did the kick and strokes on 1:00! :)

100s test set---and more

I think Terry is sicker than Sickie!

Warm Up:
300 free
200 kick
200 pull
8x50 (fast/easy)
Main Set
3x200 free on base
6x50 (1-4 desc; 5&6 ez)
8x100 test set
Cool Down:
100
Total Distance:
3100 m

Pyramid Endurance

From "the book"

Warm Up:
400 choice
400 free on base
1:00 Rest before main set
Main Set:
3x300 (1-3 desc; :40 RI)
3x200 (1-3 desc; :40 RI)
3x100 (1-3 desc; :40 RI)
Cool Down:
200 choice
Total Distance:
2800

400s Endurance

from "the book"

Warm Up:
400 m Choice
Main Set:
4x400 desc 1-4 (1:00 RI)
16x25
odds 12.5 fast/12.5 easy
evens fast
RI :40
Cool Down:
100 choice
Total Distance:
2500

50s (again)

C'mon, Sickie--let's do something l.o.n.g.e.r!

Warm Up:
3x400
1. 400 free
2. 400 but free
3. 400 IM kick
1 min rest b/tw each
Main Set:
3xthru
4x50s
100 freezy
1st is base +5
2nd is base
3rd is base -5
rest b/tw each set ~1 min
Cool Down:
100 easy
Total: 2300 m