4000 yds

Heidi's Thanksgiving Workout

200 Free, 200 kick, 200 pull warm-up

10x50 kick
3x100 (50 back, 50 Free)
3x100 (50 Breast, 50 Free)
3x100 pull
3x100 kick
300 swim
20x25 (2 Free, 4 IM, repeat)
8x50 IMO
4x100 IM Drill
100 ez

4300 yds

Heidi's Workout

200 swim, 200 kick, 200 pull w/up
6x75
5x200 no turn swim
3x300 pull
2x250 (50 free, 50 choice, repeat)
400, 300, 200, 100

College Swim Meet 4000 yds

In honor of last week's swim meet (that no one went to), I thought it would be fun to swim a college meet.

200 Free relay (everyone sprint a 50 Free from a dive)
500 Free
200 IM
50 Free
400 medley Relay (100 each sprint, back, breast, fly, free)
50 Breast
200 Medley Relay
400 IM kick
100 Fly
200 Free
100 Breast
100 Back
800 Free relay (200 each sprint from a dive)
50 Back
1000 Free pull
200 Back
100 Free
200 Breast
200 Fly drill
400 Free relay (100 sprint from a dive)
50 Fly

4000 yds

400 w/up
25 choice, 50 Free, 75 choice, 100 Free, 100 Free, 75 choice, 50 Free, 25 choice
100 Free pace
200 IM work Fly and Breast
300 Free pace
400 IM work Back, Free
500 pace Free
400 Free (25 underwater kick, 50 DPS, 25 fast)
300 IM (50 drill, 25 swim)
200 Free pace
100 IM
10x50 Free odds: fast on 1:00, evens: sprint on 45
100 warm/down