Getting Back At It!

Warm Up:
3x thru:
50 free/25 breast/25 back/25 breast/25 back
Main Set:
Descending Ladder:
500, 50 breast
400, 50 breast
300, 50 breast
200, 50 breast
100, 50 breast
50
50 cool down

First Long Course of the Season

Warm Up:
4x100 free on B+5
8x50 kick/swim
400 IM
Main Set:
4x50 kick
400 free
4x100 free
3x50 kick
300 free
3x100 free
2x50 kick
200 free
2x100 free
1x50 kick
100 free
100 free
Total: 3500 m

Fun 400s

Warm Up:
8x100
2 free, 2 stroke, 2 kick, 2 free
Main Set:
4x100 on B+5
2x200 on B
1x400 on B-5
1x400 on B-5
2x200 on B
4x100 on B+5
Total: 3200

200s

Warm Up:
3x400
1. every 3rd 25 side-side kick
2. every 3rd 25 stroke
3. Pull
Main Set:
5x200 desc on base
800 free on base, steady
8x75 (25 kick/50 swim)
Total: 3600

Pyramids (yay!)

Warm Up:
500 swim
5x100 free on B+5
10x50 stroke/free on B+10
Main Set:
100-200-400-200-100
free on base
50-100-200-100-50
stroke of choice :10 RI
Total: 3000

150s

Warm Up:
5x100 on B+10
12x50 on B+15
1st 4, kick/free
2nd 4, drill/free
3rd 4, all free
Main Set:
5x150 B-5
3x50 stroke B+15
3x150 B
3x50 stroke B+15
2x150 B+5
3x50 stroke B+15
Total: 2950 y

Speed Work

Warm Up:
100 free; 4x50 drill
100 free; 4x50 kick
100 free; 4x50 stroke
100 free; 4x50 free on B-5
Main Set:
3x thru
25 fast; 75 EZ
50 fast; 50 EZ
75 fast; 25 EZ (hardest!)
100 fast
100 EZ
Cool Down:
1x300
1x200
Total: 3000 yds

Ladder

Warm Up:
3x100 B+10, 4x50 drill
3x100 B+5, 4x50 kick
3x100 B, 4x50 stroke
Main Set:
1x400
2x300
3x200
4x100
Total: 3500

200s

Warm Up:
4x150 (50 drill/100 swim)
8x50 (1st 4 on B+5, 2nd 4 on B)
Main Set:
3x thru
3x200 on Base
(1-3 desc)
4x50 choice on B+15
Total: 3400

Pyramids

Warm Up:
100-200-300-400-300-200-100
all on B+5
Main Set:
3x50; 100
3x50; 200
3x50; 300
3x50; 400
50s on B+5; 100s on B-5
Total: 3200!

Mixed Medley

Warm Up:
400 free on base
8x50 (25 str/25 free) :10
200 kick
600 pull
Main Set:
2x through
200 free on base
2x100 IM on B+20
6x50 (25 str/25 fr) B+10
Total: 3000

First Swim Workout of the Decade!

Warm Up:
300 swim
300 (50 swim/25 kick x4)
300 (50 swim/25 stroke)
Main Set:
3x400 free on B+5 (I did 7:30, even though I'm out of shape!)
400 IM (50 kick/50 stroke)
2x400
...it keeps on going but this is as far as I got
Total: 3100 yards