Great Mix

Warm Up:
16x50s
4 at B+10
4 at B+5
4 at B
4 at B-5
4x100 (50 fly kick/breast breast breathe; 50 drill)
4x50 fly
Main Set:
3x400 aerobic
Total: 2600 m

5x800s

Big Set Wednesday!

1. 50-100-150-200 (but free)-150-100-50
2. 2x400
3. 800 straight
4. 2x400
5. 50-100-150-200 (but free)-150-100-50

Big Set Wednesday

5x800s:
1. pyramid--50-100-150-200 (but free)-150-100-50
2. 2x400
3. 1x800
4. 2x400
5. repeat #1

Easy Thursday

Sickie's entire set was warm-up!!!

Warm Up:
50 free, 50 stroke
100 free, 50 stroke
150 free, 50 stroke
200 free, 50 stroke
3x through (yup, total of 2100 meters)
1. stroke is back
2. stroke is breast
3. stroke is fly
Main Set:
12x100
Total Distance: 3300 m

5x500s

Terry's sets are hard!

Warm Up:
200 free
4x50 stroke
200 free
4x50 drill
200 free
4x50 kick
200 free
Main Set:
(all on base)
10x50
500 straight
5x100
500 straight
200, 150, 50, 100
Total Distance: 3900

Hard Base Set

Warm Up:
2x100 B+10
4x50 stroke
2x100 B+5
4x50 kick
2x100 B
Main Set:
1x400
2x300
3x200
4x100
all on base
Total: 3000 m
(hard if truly go by the clock)

Monday Recovery

Warm Up:
3x300 as follows,
2x150 (50 drill; 100 free)
2x150 (50 kick; 100 free)
2x150 (50 stroke; 100 free)
:20 sec rest b/tw ea 150
Main Set:
10x50 on B+5
500 straight
4x400 on base
400 straight
Cool Down:
2x150 (50 stroke; 100 free)
Total Distance:
3000m

20x100s

Nailed It!

Warm Up:
100 free
4x50 stroke
4x50 kick
100 free
Main Set:
20x100s
1. 5 on B+5 (2:10)
2. 5 on B (2:05)
3. 5 on B-5 (2:00)
4. 5 on B
try to hold steady pace (2:00) throughout
Cool Down:
100 freezy
Total: 2700 m

Test Set Tuesday

So slow and tired today! Ugh!

Warm Up:
600 free on base
6x100
6x50
Main Set:
200 for time
2x(100 free; 50 kick)
100 freezy
100 for time
150 ez
50 for time
100 cool down
Total Distance: 2600 m

Think in 5s and 500s

Long Course

Warm Up:
500 on base
Main Set:
5x50 on B+15
5x100 on B+5
5x50 on B
2x thru (2nd one faster):
300 on base (6:30 1st; 6:18 2nd)
:30 rest
4x50 (faster than 300; :10 RI)
Cool Down: 500
Total Distance: 3000m

Big Set Wednesday

Hard to do when sore from weights the day before!

10x50 on B+5
5x100 on B+10
1x500 on B
5x100 on B+10
10x50 on B+5
1x500 on B
Total Distance: 3000 m

300s with Terry

Warm Up:
50-100-150-200-150-100-50
first 50 of each set stroke
Main Set:
3x thru--
300 on base
2x150 (middle 50 stroke)
3x100 on base
Total Distance:
3500 m

8x400s

Long course
Tired!

8x50 (4 free B+10; 4 stroke B+20)
400 @75%
4x100 (25 stroke; 75 free B+20)
400 @80%
2x200 base
400@ 85%
2x (2x50 kick; 100 choice swim)
400 fast
Total: 3200 m

8x100s

Felt like ass first half, superstar the 2nd.

Pre Warm Up:
100 free
100 stroke
200 free
Warm Up:
3x100: free, 1 arm, kick
3x100: stroke, 1 arm, kick
3x100: free, 1 arm, kick
Main Set:
6x50 on base
8x100 on B+20
6x50 on base
100 cool down
Total: 3000 m

Fast Friday

Warm Up:
3 sets of 3x100:
1. 50 stroke, 50 free
2. 50 kick, 50 free
3. 100 free
Main Set:
100-200-300 on base
12x50
each set of 4 faster than previous set
1. rest B+10
2. rest B+20
3. rest B+30
300-200-100 on base
Total: 2500 yards

Test Set Tuesday

Can't wait for the east pool to re-open so I can have more swim time!

Warm Up:
200 freezy
2x thru:
200 free
100 kick
100 swim
Main Set:
200 free on B+10 (medium)
2x50 fast on B+10
200 test set
200 free ez
2x100 B+10
100 test set
200 ez
3x50 on B+10
1x100
50 test set
Total Distance: 2500 m

And An 800

Long Course

Warm Up:
100 choice
200 free
50 kick fly
100 back
150 breast with flutter kick
200 free
100 back
150 breast with flutter kick
50 kick fly
200 free
Main Set:
4x100 on 800 pace
2x100
1x800
Cool Down:
6x50 but free
Total Distance: 2800 m

6x300s

Warm Up:
4x200 (100 free and 100 IM)
(for IMs only; frees are all swim)\
1. swim
2. 2 right arm/2 left arm
3. underwater recovery
4. kick
Main Set:
1. 6x50 (odds stroke/evens free) :10 RI
2. 3x100 on base
3. 2x150 (stroke/kick/free) :10 RI
4. 1x300 base
5. 3x100 on base
6. 6x50 (odds stroke/evens free) :10 RI
Total Distance: 2600 m

Long and Slow

aerobic, base day

100 free
2x50 stroke
200 free
2x50 stroke
400 free
2x50 stroke
800 free
2x50 stroke
100 free
2x50 stroke
200 free
2x50 stroke
400 free
2x50 stroke (this is how far I got)
100 free
2x50 stroke
200 free
2x50 stroke
100 free
2x50 stroke

Total Distance: 3900 meters

6x600s

(only finished 4)

12x50 1st 4 free
2nd 4 stroke
3rd 4 kick
3x200 (desc)
600 aerobic
6x100 1. free
2. stroke
3. kick
(2x thru)
2x300 (desc)
600 aerobic
Total: 3600

Fast Fridays

(not me!)
long course

Warm Up:
4x200
odds free
evens stroke
8x100
odds kick/stroke
evens stroke/kick
Main Set:
4x thru--
4x50 free fast (B+5)
200 moderate
odds free
evens stroke
Total: 3200 m

6x100s test set wednesday

don't know if it's cause i'm getting over a cold but this workout kicked my ass....

Warm Up:
300 choice
Main Set:
100 free B+10
2x50 stroke
200 free B+5
3x50 kick
300 free B
4x50 free
400 free B
5x50 (kick, stroke, 3 50s)
Test Set:
6x100 on B-5
Cool Down
(2x thru)
100 free
50 stroke
Total Distance:
2900 meters
long course (phew)

IMs

Warm Up:
100 free
100 stroke
4x50 kick
100 free
4x50 stroke
100 kick
4x50 free
100 stroke
100 kick
Main Set:
1x100 free
50 fly
2x100 free
50 fly, 50 back
3x100 free
50 fly, 50 back, 50 breast
4x100 free
50 fly, 50 back, 50 breast, 50 free
Total: 2700 meters

5x500s

long course

Warm Up:
200 swim
200 kick
200 pull
Main Set:
5x500 (broken)
300 swim strong on base
100 catch-up, count strokes, focus on technique
50 free sprint
50 stroke recovery
Total: 3100 m

800 for time

Warm Up:
50 drill before each,
50, 100, 150
200, 150, 100, 50
Main Set:
800 for time (14:20)
200 EZ stroke
4x50 stroke/free
50 for time (:45)
50 EZ free
3x100 kick
Total: 2800

Long on Long Course!

Yippee!!!

Warm Up:
2x400
(100 free/100 kick/100 stroke/100 free)
:15 RI
4x150
(50 kick, 100 swim)
:15 RI
Main Set:
500
:30 RI
5x100 on 2:10
500
Total:
2900 m

Good One!!!

Test Set Wednesday

Warm Up:
8x75 (50 free/25 swim)
Main Set:
3 Sets of 4 50s followed by 100 catch-up
1. 25 stroke/25 free
2. 25 kick/25 stroke
3. all free
Test Set: 8x100 on B+:20 steady
200 EZ
Test Set: 3x100 kick on B+1:00
Total Distance: 2800

Descending Ladder

Warm Up:
16x75; :5 sec RI:
4xfree
4xfree, mid 25 fly
4xfree, mid 25 back
4xfree, mid 25 breast
Main Set:
Ladder all on base
400
300
200
100
4x150:
50 kick/50 fist drill/50 free
Total Distance: 2800

Monday Mix-Up

Teri's workouts are just as awesome as Sickie's!

Warm Up:
100 freezy
6x150: 50 free, 50 stroke, 50 free
:10 RI
Main Set:
3x through:
3 50s
1. 25 fly/25free
2. 25 back/25 free
3. 25 breast/25 free
on B+:10
25 drill (2 right arm/2 left arm)
100 free
25 drill (2 right arm/2 left arm)
300
1,2,3 desc on the 300s
Cool Down:
400 easy choice
Total Distance: 3200

Friday Free and IM

Warm Up:
300 free
8x25 stroke/free
300 free
8x25 stroke/free
Main Set:
3x100 on base
2x100 on B+10
3x100 on base
2x100 on B+10
300 free easy
4x50 free on base
4x50 stroke on B+10
4x50 kick on B+20
4x50 stroke on B+10
4x50 free on base
(desc 1-4)
Total: 3300

Aerobic Thursday

Warm Up:
100 freezy
3x150 free
3x150 free-stroke-free
3x150 free-kick-free
3x150 IM (omit 1 stroke)
RI :10 b/tw each 150
Main Set:
2x thru
400 free on base
100 IM (:20 RI)
50 kick fast (:30 RI)
Total: 3000

Technique

Warm Up:
500 free with middle 100 stroke
300 free with middle 100 kick
Main Set:
2x200 free (50 kick, 50 1-arm, 50 catch-up, 50 fist)
1x200 free
2x200 stroke (50 kick, 50 1-arm, 50 catch-up, 50 fist)
1x200 back
3x200 IM kick (ugh!)
Total: 2600

Descending Ladder

Workout:
500 free
3x(50 back/50 free/50 breast)
3x(50 drill/50 free (count)/50 pull)
Main Set:
1x400
50 breast
2x300
50 back
2x200
2x100
2x50
Cool down:
100 choice
Total Distance:
3200 total

Test Set Wednesday: 800

Warm Up:
200 free
50 stroke
Warm Up II:
"Disappearing Ladder"
all free on B+10
50-100-150-200
50-100-150
50-100
50
Main Set:
800 for time
12 50s:
4 (stroke/free)
4 (kick/swim)
4 (free)
3x100 kick on B+1:00
50 free
50 back for time
50 freezy
Total Distance: 3100

Mixie

Warm Up:
8x50 free on base
6x100: 75 free; 25 stroke on base + :10
4x25 flutter kick on back
Main Set:
2x through:
300 on base
4x50 (25 free; 25 stroke)
2x100
1 on base
2 on B-:05
Cool Down:
6x75--25 free, 25 kick, 25 stroke
50 choice
Total: 3000

More 400s

Warm Up:
100 choice
3x through:
200; 4x50 (kick)
1 and 3 are free; 2 is anything but free
Main Set:
2x200
400 @ 80%
4x100
400 @ 85%
:10 RI
Cool Down:
100 easy
Total Distance: 3000

400s

Warm Up:
100 choice
8x150
(50 drill; 100 free for odds)
(50 kick; 100 free evens)
Main Set:
4x150: 50 choice; 100 free
3x400 (aerobic, harder, hardest)
Cool Down
100 choice
Total Distance: 3200

Aerobic Distance Swim

Warm Up:
300 swim
6x50: 25 drill/25 build
Main Set:
600 free; 6x25 choice
500 free; 5x25 choice
400 free; 4x25 choice
300 free; 3x25 choice
200 free; 2x25 choice

total distance: 3000

I Have a Dream Workout

Martin Luther King Day

40x100 on Base (Whoo-hoo!)

6x500s

1. 200 free--100 stroke--200 free
2. 200 free--100 kick--200 free
3. 5x100 B-5 (test set; I did 1:30!)
4. 200 free; 3x100 hard kick B+1:00 (Ugh!)
5. 500 aerobic
6. 500 anaerobic threshold (with stroke mixed in)

Test Set Wednesday

Pretty mellow--start of the new year
Time to get back in shape!

WU:
200 choice
4x300
1. free on base
2. 4x(50 free; 25 stroke)
3. free on base
4. 4x(50 free; 25 kick)
Main Set
4x50 free on base
Test Set: 3x100 on B-5
(did 1:50s)
4x(25 stroke; 25 free)
Total Distance:
2100

Up and At 'Em

Time to get back in the pool!

Warm Up:
3x300--50 free; 25 stroke; 100 free; 50 stroke; 50 free; 25 stroke
Main Set:
6x100 free on base
400 IM kick
4x100 free on base
200 IM kick
2x100 free on base
100 IM kick
Total Distance: 2800 yds