2800 yds

Heidi's Workout

600 warm-up
12x25 (1. underwater swimming 2. sprint 3. easy, repeat)
8x75 25 kick, 25 drill, 25 swim
2x  200 Free on 3:00
       3x100 on 1:30
200 warmdown

3700 meters

Last day of long course swimming!

400 warm-up
6x150 odds: build free, evens: Free, non-free, free
500 Free, 400 choice, 300 free, 200 choice, 100 free
6x50 (100% spring to middle, float the rest)
200, 150, 100, 50 warm-down

3000 yds

Heidi's Workout

200 swim, 200 kick, 200 pull
8x75
4x150 pull
4x150 swim (100 Free, 50 stroke)
500 swim but turn at the T (no walls)
100 warm-down

3500 meters

It is so nice to swim long course!

400 warm-up
8x50 DPS odds: Free, evens: choice

300 pull DPS
3x100 Descend 1-3
4x50 (25 sprint, 25 ez)

200 pull DPS
2x100 Descend 1-2
2x50 (25 sprint, 25 ez)

300 pull DPS
3x100 Descend 1-3
4x50 (25 sprint, 25 ez)

200 IM kick, 150 kick choice, 100 IM kick, 50 kick choice

200 warm-down

4300 yds

200 swim, 200 kick, 200 pull warm-up

16x75
  1. Free
  2. no free
  3.  Back, Breast, Free
  4. Sprint
  repeat

4x  100 swim
      200 pull
      300 choice

100 warm-down