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