4100 yds

Warm-up    400 swim, 300 pull, 200 IM or stroke, 100 swim
300 (middle 100 fast), 200 (50 fast, 50 ez), 100 swim

10x100 Free (4 on 1:30, 3 on 1:25, 2 on 1:20, 1 on 1:15)
10x75 Free (4 on 1:15, 3 on 1:10, 2 on 1:05, 1 on 1:00)
10x25 Free (4 on 30, 3 on 25, 2 on 20, 1 on 15)
8x50 odds: Free evens: choice build
100 w/down

4000 yds

Running late this morning, sorry!

500 w/up
8x75 (odds: 25 kick, 50 swim)  evens: Tenn. tumblers
4x500
  5x100 pace. 3rd 100 fast
  200 descend, 100 pace, 200 ascend
  4x125 (100 pace Free, 25 fast)
  500 build within each 100
14x50  ez: 1:00, hard: 40
  1 ez, 1 hard, 1 ez, 2 hd, 1 ez, 3 hd, 1 ez, 2 hd, 1 ez, 1 hd
200 warmdown

2300 yds

Heidi's Workout

600 w/up (200 Free, 200 IM, 200 kick)
4x150 odds: Free  evens: IM
2x200 Free on 3:20
2x50 kick
2x200 Free on 3:20 dive in at the deep end
4x50 choice swim

2500 yds

Jacqueline's workout 10-11 a.m.

600 w/up 
3x  100 swim
      100 kick

4x100 IM

8x75 pull Descend 1-8
200 warmdown

2900 yds

Heidi's Workout

400 w/up

2x300 (50 kick, 100 Free)
3x250 pull on 4:00
3x150 (50 Free, 50 IMO, 50 Free)
6x100 Free Descend on 1:40
100 easy

4750 yds

600 w/up (200 free, 4x25 kick, 200 pull, 100 swim)
8x50 odds: Free, evens: (fly, back) (Breast, Free)
3x     6x100 Free     (1-3 Descend, 4-6 hold pace) 1:30
         4x50 Free       hold pace on 1:00
50 easy

3x     6x50    odds: medium, evens: descend ALL CHOICE
         4x25 kick

100 warm-down

3500 yds

Jacqueline's Workout

Warm-up: 200 swim, 200 kick, 200 pull

Workout: 1X400 swim 1:00 rest

1X300 kick :30 rest

1X200 pull :30 rest

1X100 swim :20 rest

1X50 sprint

1:00 rest

1X400 pull 1:00 rest

1X300 swim :30 rest

1X200 kick :30 rest

1X100 swim :20 rest

1X50 sprint< /span>

1:00 rest

4X150 :20 rest (50 kick, 50 drill, 50 swim)

Warm-down: 200 easy

3950 yds

Jacqueline's Workout
Warm-up:  200 swim, 200 kick, 200 pull

Workout:  8X50 1:00  25 IM, 25 Free)
                 1X150   (25 fly,25 free, 25 back,25 free, 25 breast, 25 free)
                 4X75 descend 1-4 :20 rest
                 2X150 :30 rest (50 fly, 50 free, 50 back, 50 free, 50 breast, 50 free)
                 4X75 descend 1-4 :20 rest
                 4X100 IM 2:00
                 4 X100 Free 2:00
                 1X200 easy

                            Repeat 2 X's           
             
                 1X300 pull
                 4X25 sprint :45

Warm-down: 100 easy

2200 yds

Heidi's workout

600 w/up
4x100 Free (50 drill, 50 swim) on 1:40
300 pull breathing 3, 5, 7, repeat
6x50 kick
300 IM swim
6x25 walk-around sprints

3500 yds

Dimple Dell Masters workout

600 w/up (200 swim, 200 kick, 200 drill)

2x50, 2x100, 2x150, 2x200, 2x 150, 2x100, 2x50 15 sec. rest between all
100 easy
500 pull
200 w/down

4700 yds

Jacqueline's Workout

Warm-up:   300 swim, 300 kick, 300 pull

Workout:    3X600 broken as
                            1x200 free   :20 rest
                            1X100 kick   :15rest
                            1X200 free   :20 rest
                            1X100 kick   :15 rest
                            1:00 rest between 600's

                   4X150 :20 rest  (50 easy, 50 fast, 50 easy 0
                  
                   5X100 pull 1:45, 2:00

                   8 X 50 kick :15 rest   (odds fast, evens easy)

Warm-down: 300 easy

4600 yds

15 minute warmup (600 w/up
4x100 (25 kick, 25 drill, 50 DPS)
6x125 IM (1. 50 fly, 25 Back, 25 Breast, 25 Free) (2. 25 fly, 50 back, 25 breast, 25 free) (3. 25 fly, 25 back, 50 breast, 25 free) 4. double the Free 5 & 6 Free swim
50, 100, 150, 200, 250, 300, 300 250, 200, 150, 100, 50 Free on 40 base time. Alternate hard swim with easy swim
8x25 streamline kick to the middle, swim the rest of the way
8x50 odds: Free, evens choice at 75% effort
1xswim the lazy river

2400yds

Rachael's Workout 10-11 a.m.

200 Swim/200 Pull/200 Kick

... 200 Timed Tri training

6 x 100 (on 1:40-2:10)
1-3 Pull Build, #3 FAST!
4-6 Swim Build,
#6 FAST!

2x [150 (50 strong pull/100 moderate swim
, 100 Swim 85% effort, 50 FAST Pull]
(10-15 sec rest b/w each)

8x50 swim


300 Timed Tri Training

3200 yds

The workout I did with Steiner Masters, but it was an excellent workout and deserves posting

500 w/up
4x100 (50 drill, 50 DPS)
6x125 IM (1. 50 fly, 25 Back, 25 Breast, 25 Free) (2. 25 fly, 50 back, 25 breast, 25 free) (3. 25 fly, 25 back, 50 breast, 25 free) repeat on
50, 100, 150, 200, 250, 250, 200, 150, 100, 50 Free on 50 base time. Alternate hard swim with easy swim
50 easy

4300 yds

Jacqueline's Morning workout 6:30-8 a.m.

WARM-UP: 200 SWIM, 200 KICK,200 PULL

WORKOUT:   4 X 75  :20 REST
                        1 X 200 FASTER BY 50'S  1:00 REST
                        4 X 100 KICK  :20 REST
                        1 X 200 FASTER BY 50'S  1:00 REST
                        4 X 150 PULL  :20 REST
                        1 X 200 FASTER BY 50'S   1:00 REST
                        1 X 100 EASY
                        1 X 600   4 X  (100 FREE, 50 BACK)
                        3 X 150  (100 FREE, 50 DRILL)  :20 REST
                        3 X 150  (100 FREE, 50 BACK)  :20 REST

WARM-DOWN: 200 EASY

2700 yds

Jacqueline's 10-11 a.m. workout

500 warmup

3x100 Backstroke
4x100 Breaststroke
5x100 Free on 1:40

300 pull (50 hard, 50 recovery)

5x50 Free
4x50 Breast
3x50 Back
4x25 fly
100 warm-down

2200 yds

Heidi's Workout

600 w/up (200 Free, 100 back, 100 breast, 200 Free)

3x   100 kick
       100 drill
       100 swim
      1. Free, 2. IM 3. Free

4x75 drill Backstroke
4x50 kick breaststroke
4x25 swim Fly

100 w/down