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

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