Post your last swim workout

4000 SCM - 60 mins

300 choice
4x800 as {
800 with 30s rest
2x400 with 15s between 400's, 30s at end
4x200 with 10s between 200's, 30s at end
8x100 with 5s between 100's, 30s at end}
500 choice

warm up

300 easy

4x50 dolphin kick on back with fins

4x50 on 1:00

Main set

30x50 leaving on :45

cool down

300 mixed stroke, easy

Just a comment:

If you train with a professional coach who makes up your workouts, you should clear it with them before sharing workouts online.  Many coaches consider their workouts to be their intellectual property.  Our masters coaches put a lot of effort into preparing daily workouts for our team and it is very rare that we ever repeat a workout over the course of a year.

Although our coaches are OK with us logging our workouts in our personal logs, they don't want them widely shared online.  We specifically don't allow using phone cameras to photograph the whiteboards on deck for the purpose of posting them online.

Same goes for videos of coached practice; you should always get permission ahead of time.

Mark

3500 scy all free

WU:

400 

400 s/k/d/s by 50s

MS:

600 moderate

6 x 100 strong on 1:30

300 moderate

6 x 5- strong on :50

150 moderate

6 x 25 strong on :30

500 pull, alternate breathe 3, 5, 7 by 50s

200 CD

WU - 700 yds, 500 free, 200 - 50 K, 100 drill, 50 K

MS - 1000 ladder, 25-50-75-100-150-200 / reverse.  25-100 and 200 race pace w 15 sec rest,150 @ recovery

          5 x 100's @ 1:40, >1:20 per

          2 x 200"s, 50 K - 100 IM - 50K 30 sec rest

           6 x 50's @ 45

           1 x 200"s, 50 K - 100 IM - 50K 30 sec rest

Hot tub or spa - what ever we are calling it.

I like the one I saw on ST the other day.

500 wu

500 cd

5X200 @ 2:30 warm up

200 kick (breast) no fins

300 kick with fins

10X100 @ 1:10

200 alternating back/breast

300 free breathing every 5 or 7

Here's 2,000 yd/m that builds anaerobic endurance (that's a fancy way of saying efforts that last around 60-90 seconds).  It's a bare bones session that's all freestyle and doesn't require any tools, such as a pull buoy or kick board.  It's not really something I'd suggest during race-specific training periods, but it's good for this time of year when you're still months away from your most important races.

warm up - 

300 FR EZ (Can do the last 200 of this as drills)

100 FR Descend by 25

Main Set -
300 FR Easy @ :30RI
3x75 FR FAST @ :30RI
75 FR EZ @ :20 RI
3x75 FR FAST @ :30RI
75 FR EZ @ :20 RI
2x75 FR FAST @ :30RI
75 FR EZ @ :20 RI
2x75 FR FAST @ :30 RI
75 FR EZ @ :20 RI

Cool Down -
200 FR EZ

The 75's fast should really hurt, but as always, make sure your form doesn't break down.  If you feel that happening, do the next interval at an easier effort, focusing on technique to recover plus "reset" your neuromuscular pathways.

3000 scy - IM day

WU:

400 free 

200 drill (IM order by 50s)

10 x 25 kick (at least two of each stroke)

Main Set:

2 x (4 x 50 build - IM order; 200 IM)

2 x (4 x 25 build - IM order; 100 IM)

3 x 200 pull

10 x 25 kick

100 cool down

I have done that one.  It is a great work out.  I didn't know that people were stealing my plans and posting them on-line though.  I guess I need to beef up on the security of my Intellectual Property to prevent future leaks.