4000 yds

600 standard warm-up

2x250 IM double your favorite stroke
500 pull

2x200 IM (25 fly, 25 free, 25 back, 25 free, etc)
400 pull

2x150 (free, choice, free)
300 pull

2x100 IM
200 pull

2x50 choice
100 pull

400 warmdown

4000 yds

600 w/up
100 free

4x200 (50 stroke, 150 Free) (50 free, 50 stroke, 100 free) (100 Free, 50stroke, 50 Free) (150 Free, 50 stroke)
50 ez

8x   50 Free start at 40 and add 5 sec. each round
       100 Free start at 2:00 and -5 sec. each round
        1. 50 free on 40, 100 free on 2:00  2. 50 free on 45, 100 free on 1:55  3. 50 free on 50  100 free on 1:50  etc

50 ez

8x50 (25 100% effort, 25 recovery)

600 pull DPS

200 w/down

2500 meters

Steiner Outdoor pool is now open. I swam there on Thursday. I love long course swimming. :)

500 warm-up

10x100 (rotate a 25 stroke throughout). 100 free, (25 free, 25 breast, 50 free) (50 free, 25 back, 25 free) (75 free, 25 fly), repeat. Last two were all free

8x50 streamline back kick

8x50 odds: No breathing to the middle. evens: 25 easy, 25 overkick

2000 warmdown

3800 yds

600 standard warm-up

400 swim (Descend within each 100)
4x50 on the fastest interval that you can make
200 free, get out and dive back in every time in the deep end

400 IM (50 drill stroke, 50 Free)
4x50 on same interval as before
200 free swim, 5 pop-ups on each end

400 pull
4x50 Free on same interval
200 Free swim with long (to the middle) streamlines

8x75 odds: Free, evens: IM/choice/free

200 warm-down