2600 yds

400 w/up
5x100 Odds: Back or fly (25 right arm, 25 left arm, 25 kick, 25 swim)
            evens: Free DPS

4x50 build to sprint in each 50

10x100
  1. 100 Back
  2. 75 Back, 25 Free
  3. 50 Back, 50 Free
  4. 25 Back, 75 Free
  5. 100 Free
  6. 100 Free
  7. 75 Free, 25 Back
  8. 50 Free, 50 Back
  9. 25 Free, 75 Back

  10. 100 Back

200 stretched out swim

Swim up lazy river 3x

2100 yds

Heidi's Workout

400 w/up
5x25 odds: Fly evens: 1/2 Fly 1/2 Free
5x25
5x25 1/2 Back 1/2 Breast
5x25 1/2 Breast 1/2 Free
5x100 IM
4x100 kick. (100 dolphin kick, 100 back kick, etc)
3x100  Free (25 finger-tip drag, 25 right arm, 25 left arm, 25 breathe every 3)

1900 Yards

2X200 (:20 rest Free
4X100 Pull(:15 sec rest Distance Per Stroke
16X25 Kick w/fins(:10 rest after every 50 tricep dips.
2x200 (:20 rest By 50's 1st 50 Free & Easy 2nd 50 Choice & Fast
2nd 200 By 50's Free & Fast 2nd 50 Choice & Easy
5x50 FAST!!!!!! (:45 Sec rest
Easy 50
200 Timed TRI training AWSOME job Barbara took 35 Seconds off her time!!!!

Fire Fighters workout
16 minutes timed swim
16 minutes timed kick
16 minutes treading water
Collect Distance for each swimmer using lego's.

2400 yds

Heidi's Workout

 500 warm-up

4x   150 Free
       50 Back
       50 Breast
       50 Fly

2x250 pull Free

4x50 swim

1700 yds

5x100 w/up
  1. swim   2. kick   3. IM or choice  4. pull   5. swim

5x200
  1. swim
  2. 2x100, 5 seconds rest between
  3. 4x50, 5 seconds rest between
  4. 8x25, 5 seconds rest between
  1 minute rest
  5. All out sprint. WAY TO GO SWIMMERS

100 ez

Swim Up the Lazy River

2500 Yards

Warm Up
400 Your Choice
Main Set
5x100's Pull Build 1-3 Recover 4-5 Alternate Breathing.
200 Stroke (:20 rest
200 Sprint (:20 rest
200 Easy (:20 rest
200 IM (:20 rest
2x100 Stoke (:10 rest
2x100 Sprint (:10 rest
2x100 Easy (:10 rest
2x100 IM (:10 rest

PULL & FREE

WARM UP
25 Free / 25 Fly (:10 rest
50 Free / 50 Back (:20 rest
75 Free / 75 Breast (:30 rest
100 Free / 1 IM Fast
MAIN SET / Rest 15 - 20 b/w sets
3x50 Pull / Breathe 3/5
3x50 Free / Descend 1-3
3x75 Pull / Breathe every 3
3x75 Free / Descend 1-3
3x100 Pull / Strong / Breathe every stroke
3x100 Free / Fast
200 Fast Snake Or Tri Training
200 IM order Even's / Free recover Odd's

1600 Yards & Vertical Kicking Drills

Warm Up
200 Free
200 Kick
200 Pull
Main Set
16x50's (:10 rest Free/Stroke of choice
10-15 min Vertical Kicking
30 Sec Dolfin,Flutter,Breast(:15 rest
45 Sec Dolfin,Flutter,Breast(:20 rest
60 Sec Dolfin,Flutter,Breast(:30 rest
4 Teams of 4 IM Relay Race (That was Fun)!!!!!
200 Yards Snake Tri Training.

2600 yds

Warm Up
5x100, 50 Swim 50 Kick
300 Pull Breathe every 3/5 strokes
Main set 6x150 100 W/Bouy 50 fast WO/Bouy
6x50 Odds fast Evens recover. (:20 recovery Dive In)
4x100 Using 2 lane's Split the swimmers: swimming up Free, Swimming back Butterfly. Under the lane. Swim up Free, swim back Butterfly, Dive in repeat changing evens using IM order.
1x200 Race Pace: Swimmers line up fastest to slowest. Use all four lane lines to practice TRI training. Swimmers start every 10 seconds. I like to keep their times for them in a notebook.
Total=2600

2400 yds

15 minute w/up
8x25 swim
4x150 pull and paddles (100 stretched out, 50 fast)
6x50 choice (25 distance per stroke, 25 build)
4x100  base time 2:00 and get faster by 5 seconds each round
    50    base time 40 and get slower by 5 seconds each round

4x50 1. fast. 2. not as fast 3. slower 4. slowest one yet