Workout #8

300 swim-200pull-100K
8x 100 (50 drill-50swim), 2 of each stroke @ 2:00
9x 50 free (3 x easy-mod-hard) @:50
6 x 200 #1 free, #2 IM, #3pull, #4free, #5 IM, #6pull
8x 50 BIG KICK 50's-swim, but focus on having as big a kick as you can for the entire 50@1:00
4 x 25 underwater
200 Cool Down
3750 Yards

Workout #1

Remember, the time intervals are just a suggestion. Set an interval for yourself that you can make all of the set on and get about 5-10 seconds rest between each one. You should be tired and not resting 30 seconds between each 50, 100...

200free-200pull-200kick
8x 50 @ :50
4 x 100 free pull @ 1:45
5 x 200 odd free/even stroke (may do IM), build by 50 @ 3:15
Easy 50
6 x 50 Kick @ 1:10
8 x 25 Sprint Choice @ :30
200 Cool Down
3150 yards

Workout #2

200free-200IM-200IMkick
8 x50 @ 1:00 2 of each stroke
4 x 50 fly @ 1:00
3 x 100 IM @ 2:00
EZ 50
4 x 50 Back @ 1:00
3 x 100IM @1:55 (this should be 5 seconds faster than the first set)
EZ 50
4 x 50 Breast @1:05
3 x 100 IM @1:50
EZ 50
4 x 50 Free @ :50
3 x 100IM @ 1:45
8 x 50 Kick @ 1:10 2 of each stroke
200 Cool Down
3750 yards

Workout #3

300free-200Pull-200kick
4 x 75 (25easy, 25 mod, 25 hard)@ 1:20
4 x 150 pull@ 2:30
8x 50 kick hard @ 1:05
9 x 100 free 1-3 @1:50, 4-6 @1:45, 7-9 @1:40 (EACH group of 3 should be 5 sec. faster)
200 Cool Down
3100 yards

Workout # 4

200free-200stroke-200Kick STROKE=Anything, but free
8x 50 (25 drill/25swim) odd free/even stroke @1:00
12 x 100 odd free/even stroke @ 1:50 (working the stroke 100s hard)
8 x 50 Kick @ 1:05 odd free/even stroke
5 x 100 IM @ 2:00 Sprint the free leg
200 cool down
3300 Yards

Workout # 5

500 Choice
9x 50 free (#1 easy, #2 mod, # 3 Hard), repeat 3 times @:50
Start Ladder- Do not rest between each thing, do them on the interval given
100 Kick @ 10 sec rest
150 Pull @ 15 sec rest
200 IM @ 20 sec rest
300 build free, each 100 faster than the last @ 30 sec rest
200 IM @ 20 sec rest
150 Pull @ 15 sec rest
100 Kick
End Ladder-Ez 50
8 x50 Chioce (25 Sprint/25 easy) @1:00
4 x 50 Underwater down/ Sprint back max 3 breaths @1:00 rest between each
200 Cool Down
3000Yards

Workout #6

300free-200pull-100Kick
8 x 50 25 drill/25swim-2 of each stroke @ 1:00
6 x 75 odd free/ even IM (don't do free leg) @ 1:20
4 x 100 free @ 1:40
2 x 200 #1 stroke , #2 IM @ 3:30
4 x 100 free @ 1:35
6 x 75 (50 Sprint/25 easy) Choice @ 1:20
8 x 50 Kick odd free/even stroke @ 1:10
200 Cool Down
3700 Yards

Workout #7

500 Choice
6 x 150 free odd swim/even pull @ 2:20
8 x 50 (25 stroke/25 free) IM order @ 1:00
4 x 200 build an IM @ 3:30
#1-200free
#2- 50 fly, 150 free
#3-50fly,50back, 100free
#4-200 IM

6 x 50 Kick @ 1:00
200 Cool Down
3100 yards