3000 yds

Rachael's workout

200 swim, 200 kick, 200 choice

3x300 1. (25 fast, 75 medium, repeat)  2. (50 fast, 50 medium, repeat) 3. (75 fast, 25 medium, repeat)
6x75 Rolling IM
3x200 (same pattern as the 300's)
6x50 odds: 25 fast, 25 easy  evens: DPS

100 warmdown

3500 yds

warm-up

400 kick

8x50 odds: IM evens: Free
400 pull (Descend within) Work turns
6x50  Work turns
100 easy
400 swim
8x50 From a DIVE (25 fast, 25 recovery)
400 choice Descend
2xRelays

3500 yds

Rachael's workout tonight

600 standard warm-up

4x100 Free (1and 3 are sprint)
200 pull (breathe 3, 5, 3, 5)

4x100 Breast (1 and 3 are sprint)
200 pull

4x100 Back (1 and 3 are sprint)
200 pull

4x100 Fly :)
200 pull

500 warmdown