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!!!