4600 yds

15 minute warmup (600 w/up
4x100 (25 kick, 25 drill, 50 DPS)
6x125 IM (1. 50 fly, 25 Back, 25 Breast, 25 Free) (2. 25 fly, 50 back, 25 breast, 25 free) (3. 25 fly, 25 back, 50 breast, 25 free) 4. double the Free 5 & 6 Free swim
50, 100, 150, 200, 250, 300, 300 250, 200, 150, 100, 50 Free on 40 base time. Alternate hard swim with easy swim
8x25 streamline kick to the middle, swim the rest of the way
8x50 odds: Free, evens choice at 75% effort
1xswim the lazy river

2400yds

Rachael's Workout 10-11 a.m.

200 Swim/200 Pull/200 Kick

... 200 Timed Tri training

6 x 100 (on 1:40-2:10)
1-3 Pull Build, #3 FAST!
4-6 Swim Build,
#6 FAST!

2x [150 (50 strong pull/100 moderate swim
, 100 Swim 85% effort, 50 FAST Pull]
(10-15 sec rest b/w each)

8x50 swim


300 Timed Tri Training

3200 yds

The workout I did with Steiner Masters, but it was an excellent workout and deserves posting

500 w/up
4x100 (50 drill, 50 DPS)
6x125 IM (1. 50 fly, 25 Back, 25 Breast, 25 Free) (2. 25 fly, 50 back, 25 breast, 25 free) (3. 25 fly, 25 back, 50 breast, 25 free) repeat on
50, 100, 150, 200, 250, 250, 200, 150, 100, 50 Free on 50 base time. Alternate hard swim with easy swim
50 easy

4300 yds

Jacqueline's Morning workout 6:30-8 a.m.

WARM-UP: 200 SWIM, 200 KICK,200 PULL

WORKOUT:   4 X 75  :20 REST
                        1 X 200 FASTER BY 50'S  1:00 REST
                        4 X 100 KICK  :20 REST
                        1 X 200 FASTER BY 50'S  1:00 REST
                        4 X 150 PULL  :20 REST
                        1 X 200 FASTER BY 50'S   1:00 REST
                        1 X 100 EASY
                        1 X 600   4 X  (100 FREE, 50 BACK)
                        3 X 150  (100 FREE, 50 DRILL)  :20 REST
                        3 X 150  (100 FREE, 50 BACK)  :20 REST

WARM-DOWN: 200 EASY

2700 yds

Jacqueline's 10-11 a.m. workout

500 warmup

3x100 Backstroke
4x100 Breaststroke
5x100 Free on 1:40

300 pull (50 hard, 50 recovery)

5x50 Free
4x50 Breast
3x50 Back
4x25 fly
100 warm-down

2200 yds

Heidi's Workout

600 w/up (200 Free, 100 back, 100 breast, 200 Free)

3x   100 kick
       100 drill
       100 swim
      1. Free, 2. IM 3. Free

4x75 drill Backstroke
4x50 kick breaststroke
4x25 swim Fly

100 w/down

2300 yds

Heidi's Workout

400 warm-up

2x 3minute tread water with no hands
8x25 1/2 sprint, 1/2 ez
8x25 odss: drill evens: swim
200 pull breathe by 25 3, 5, 7
3x   4x25 sprint. Dive in the deep end
       100 IM
       100 easy
2x150 pull