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