15 minute warm-up
2x300 (100 build, 50 fast, repeat)
Two different workouts today. One for the distance people and one for everyone else :)
Mid-distance
2x 3x50 (25 stroke, 25 Free)
2x150 (50 med, 50 fast, 50 med)
2x 3x100 hold fast pace, but get 30 sec. rest
2x75 kick (sprint kick during every 6-10 kicks)
200 swim or pull
Distance
5x400
1. swim, get pace
2. 2x200 Negative split
3. 4x100 with the 3rd and 4th faster than the other two
4. 8x50 (odds: fast, evens: recovery)
5. swim, holding same pace as first one
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