Workout A

Warm Up (1600)	12 x 100 @ 1:45 ·         4 Swim ·         4 Kick ·         4 Pull 4 x 100 IM @ 1:50
Main Set (1800)	500 Swim @ 7:50 100 Max Pull @ 2:00 400 Swim @ 6:20 100 Max Pull @ 2:00 300 Swim @ 4:45 100 Max Pull @ 2:00 200 Swim @ 3:10 100 Max Pull @ 2:00
Cool Down (500)	10 x 50 Choice

Total: 3900 Yards

Workout B

Warm Up (1200)	9 x 100 @ 1:55 ·         3 Swim ·         3 Kick ·         3 Pull 3 x 100 IM @ 2:00
Main Set (1400)	400 Swim @ 7:20 100 Max Pull @ 2:10 300 Swim @ 5:30 100 Max Pull @ 2:10 200 Swim @ 3:40 100 Max Pull @ 2:10 100 Swim @ 1:50 100 Max Pull @ 2:10
Cool Down (300)	10 x 50 Choice

Total: 2900 Yards

January 30, 2013

 

Workout A

Warm Up (1000)	300 Swim 3 x 100 Kick @ 1:50 3 x 100 Pull @ 1:40 100 easy
Main Set (3200)	4 x 800 @ 12:00 ·         1,3 Swim ·         2,4 Pull
Cool Down (300)	300 easy swim

Total: 4500 Yards

Workout B

Warm Up (1000)	300 Swim 3 x 100 Kick @ 2:00 3 x 100 Pull @ 1:50 100 easy
Main Set (2000)	4 x 500 @ 7:45 ·         1,3 Swim ·         2,4 Pull
Cool Down (200)	200 easy swim

Total: 3200 Yards

January 28, 2013

 

Workout A

Warm Up (1500)	10 x 100 Swim @ 1:40 10 x 50 Kick @ 0:50
Main Set (2600)	2 x 400 @ 80% (30 secs rest) 6:00 4 x 200 @ 85% (20 secs rest) 3:00 8 x 100 @ 90% (10 secs rest) 1:30 100 easy 100 MAX EFFORT!
Cool Down (400)	4 x 100 Choice

Total: 4500 Yards

Workout B

Warm Up (1000)	5 x 100 Swim @ 1:50 10 x 50 Kick @ 1:00
Main Set (1600)	3 x 200 @ 80% (30 secs rest) 3:30 4 x 100 @ 85% (20 secs rest) 1:45 8 x 50 @ 90% (10 secs rest) 0:50 100 easy 100 MAX EFFORT!
Cool Down (300)	3 x 100 Choice

Total: 3000 Yards

January 25, 2013

Workout A

Warm Up (2500)	5 x 400 Swim @ r=:20 ·         2 Easy ·         Build 3-5 5 x 100 Kick @ 1:50
Main Set (1300)	8 x 100 Swim @ 1:40 ·         Hold a 1:20-1:25 Pace on all 8 100 Easy 3 x 200 IM @ 4:00
Cool Down (600)	6 x 100 easy choice

Total: 4400 Yards

Workout B

Warm Up (2000)	5 x 300 Swim @ r=:20 ·         2 Easy ·         Build 3-5 5 x 100 Kick @ 2:00
Main Set (1200)	6 x 100 Swim @ 1:50 ·         Hold a 1:30-1:35 Pace on all 6 100 Easy 5 x 100 IM @ 2:10
Cool Down (200)	200 easy

Total: 3400 Yards

January 23, 2013

Workout A

Warm Up (1500)	5 x 100 Swim @ 1:40 5 x 100 Pull @ 1:40 10 x 50 Kick @ :50
Main Set (2300)	2 x through: ·         200 @ 80% (3:00) ·         150 @ 85% (2:15) ·         100 @ 90% (1:25) ·         50 @ 95% (:40) 10 x 50 Pull @ :45 16 x 50 Swim w/ fins @ :50 ·         Odd – 25 underwater/25 swim ·         Even - Recovery
Cool Down (400)	4 x 100 Easy Pull

Total: 4200 Yards

Workout B

Warm Up (1000)	3 x 100 Swim @ 1:50 3 x 100 Pull @ 1:50 8 x 50 Kick @ 1:00
Main Set (1700)	2 x through: ·         200 @ 80% (3:15) ·         150 @ 85% (2:30) ·         100 @ 90% (1:40) ·         50 @ 95% (:50) 6 x 50 Pull @ :55 8 x 50 Swim w/ fins @ 1:00 ·         Odd – 25 underwater/25 swim Even - Recovery
Cool Down (300)	300 Easy

Total: 3000 Yards

January 21, 2013

Workout A

Warm Up (1500)	5 x 100 Swim @ 1:40 5 x 100 Kick @ 1:50 5 x 100 Pull @ 1:40
Main Set (2500)	5 x 100 Swim @ 1:35 5 x 100 Pull @ 1:35 5 x 100 Swim @ 1:40 ·         50 easy/50 Fast 5 X 100 Kick @ 1:40 5 x 100 Swim @ 1:30
Cool Down (500)	5 x 100 Easy w/ fins

Total: 4500 Yards

Workout B

Warm Up (900)	3 x 100 Swim @ 1:50 3 x 100 Kick @ 2:00 3 x 100 Pull @ 1:50
Main Set (1500)	3 x 100 Swim @ 1:45 3 x 100 Pull @ 1:45 3 x 100 Swim @ 1:50 ·         50 easy/50 Fast 3 X 100 Kick @ 1:50 3 x 100 Swim @ 1:40 3 x 100 Pull @ 1:40
Cool Down (300)	3 x 100 Easy w/ fins

Total: 3000 Yards