3150 yards

Diane's workout (1/23)

Warm Up:
200 swim, 200 pull, 200 kick, 200 swim

Set:
3 x 150 (50 drill, 150 swim choice)
100, 200, 300, 400 pull
300, 200, 100 Swim

Cool down:
300 (50 choice, 150 free repeat)

3000 yds

200 warm-up

4x   300
       200
       100
       2x50

1 round: 300 Pull, 200 IM, 100 kick, 2x50 Frree
2 round: 300 IM, 200 kick, 100 Free, 2x50 pull
3 round: 300 kick, 200 Free, 100 pull, 2x50 IM
4 round: 300 Free, 200 pull, 100 IM, 2x50 kick

3200 Yards

Diane's Workout
Warm-Up

• 400 swim, 200 kick, 200 swim
  4 x 25
  • #1 – 25 easy
  • #2 – 25 fast
  • #3 – 25 easy
  • #4 – 25 fast

Main Set

• 7 x 200 :15
  • #1 – Swim 50 fast, 150 easy 
  • #2 – Swim 100 fast, 100 easy
  • #3 – Swim 150 fast, 50 easy
  • #4 – Swim 200 fast
  • #5 – Swim 150 fast, 50 easy
  • #6 – Swim 100 fast, 100 easy
  • #7 – Swim 50 fast, 150 easy

Take 1 full minute of rest and go right into 100s.

• 7 x 100 :15
  • #1 – Swim 25 fast, 75 easy
  • #2 – Swim 50 fast, 50 easy
  • #3 – Swim 75 fast, 25 easy
  • #4 – Swim 100 fast
  • #5 – Swim 75 fast, 25 easy
  • #6 – Swim 50 fast, 50 easy
  • #7 – Swim 25 fast, 75 easy

Cool Down

• Swim 200 very easy

3200 Yards

4050 yds

Jacqueline's workout

600 standard warm-up

3x150 (100 free, 50 kick)
3x150 (100 free, 50 non-free)
3x150 (100 IM, 50 Free)

4x75 non-free
200 pull
4x100 kick
200 pull
4x150 pull
200 pull

200 w/up

3000 yds

Steiner Masters

500 w/up
4x75 Free (left arm, right arm, swim)
4x150 (50 back, 100 free)

3x200 Free, 200 pull
3x150 free, 200 pull
3x100 free, 200 pull

200 warmdown

4600 yds

standard 600 w/up

6x150 odds: choice 50 kick, 50 drill, 50 swim
           evens: free DPS, work turns

Main set:
300 pull or swim
2x50 fast, 5 sec. between
300 pull or swim
2x100 (50 fast, 50 recovery)
300 pull or swim
2x150 (50 fast, 50 medium, 50 fast)
300 pull or swim
2x200 1. Build to sprint 2. Fast
300 pull or swim

Warmdown:
4x150 swim or kick

3800 yds

Jacqueline's workout

600 w/up

8x75 swim

100 IM
100 Free

200 IM
200 Free

300 IM
300 Free

400 IM
400 Free

8x75 pull

200 warmdown

4700 yds

600 w/up
4x300 Free
  1. swim  2. 200 medium, 100 fast 3. 100 med, 100 fast, 100 med. 4. 100 fast, 200 med
5x200 Free
  1. swim 2. 50 fast, 150 med 3. 50 med, 50 fast, 100 med 4. 100 med, 50 fast, 50 med 5. 150 med, 50 fast
50 easy
6x100 odds: non-free or IM, evens: Free
50 easy
8x50 odds: fast on 40, evens: recovery on 50
4x150 pull
200 warm-down