These are the swim workouts that Greg sent me a couple of weeks ago... enjoy.
Workout 1: 2500 yds
400 warm up (or 300 or 200 depending if you are silver or bronze)
1 x 200 (50 kick/50 free/50 kick/50 non-free stroke) 3:45
10 x 50 drill (1. Tarzan/2. Fingertip/3. Catch-up/4. Six kick switch/5. Fist) x2 1:15
2 x 250 free 4:20
8 x 50 free (1. Easy/fast (split by 25s)/ 2. Fast/easy (split by 25s)/ 3. Build (whole 50)/ 4. Easy 50))
Interval: 1:00
2 x 200 free (breathe 3/5/3/5 by 50) 3:20
100 cool down
Workout 2: 2900 yds
400 warm up (or 300 or 200)
8 x 75 (kick/drill/swim) 1:25
6 x 100 (1. Free/2. Kick/3. IM) x2 Interval: free-1:45 kick-2:20 IM-1:55
2 x 200 free (breathe 3/5/3/5 by 50) 3:20
Pyramid: 25, 50, 75, 100, 150, 100, 75, 50, 25 (15 seconds rest between)
100 cool sown
Workout 3: 2400 yds
300 warm up
1 x 200 drill (free/non free by 50s) 3:45
4 x 150 free 2:30
10 x 50 free (1. Easy/2. Medium/3. Fast) x 3 (last 50 easy) 1:00/:55/:50
4x 100 (free/kick/IM/kick) 1:40/2:20/1:50/2:20
8 x 25 IM order :40
200 cool down
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