Post your "favorite" swim workouts

I read it in some magazine, and I've always thought it was tough.  I vary the WU and CD, but here's the main set:

50-150-250-350-450-350-250-150-50

I normally take about 20 seconds recovery, but some days I do 30.

I'm digging my "Locomotive" Main Set of 1000 yards:

25 easy, 25 hard, 50/50, 75/75, 100/100, 100/100, 75/75, 50/50, 25/25

You can pretty much do any warm up and cool down you want cuz done right that pretty much kicks your a$$  

I like simple specific sets:

20x100 @ H on 5 sec rest or

4x500 @ M on 5-10 sec rest or

10x200 @ M on 5 sec rest or

4x500 as 50 S/50 H on 5-10 sec rest or

1500 or OWS TT

all done with WU, TR and CD.

I love this set:

400 warmup
4x800 all at T pace (30" between 800's) as
  800
  2x400 (20" between 400's)
  4x200 (15" between 200's)
  8x100 (10" between 100's)
400 cooldown

edited so it didn't look like 7200... 

Shane

On whatever 100 pace base you choose, I do them on 1:30 base

1 x 400
2 x 300
3 x 200
8 x 100
3 x 200
2 x 300
1 x 400

7200 yard workout?  studly

Here's one I liked from High School.

1000(stop briefly after 800 to get the time)

800(stop briefly after 600 to get the time, total time should beat the 800 split from the 1000)

600(stop briefly after 400 to get the time, total time should beat the 600 split from the 800)

400(stop briefly after 200 to get the time, total time should beat the 400 split from the 600)

200(stop briefly after 100 to get the time, total time should beat the 200 split from the 400)

100(beat the 100 split from the 200)

As long as your form holds up, yes, there is.  When helathy, I try to do at least one long set (at least 1K) per week in addition to 2 masters sessions.

Missed an as in there...

500 warm up
8 x 75 (50 drill/25 sprint)
8 x 100 ABO (All balls out, according to my swim coach, who wanted us shaking, unable to breathe and on the verge of vomiting after each 100... 3:00 rest between...which seems like alot, but turned out to be not enough by the end)
150 easy swim
300 kick w/ fins
4 x 100 DPS (:15)
-------------
2750.

A nasty little swimmy if you're pushing the 100's at max effort.  I wanted my Mommy.

My favorite swim workout involves drying off and getting on my bike.

300 WU

1x5300

0 CD 

Love it. 

I like variations of the pyramid workouts as well.

50,100,200,300,400,300,200,100,50 = 1700 yards/mile +/-

OR

100,200,300,400,500,400,300,200,100 = for an even 2500yds

I give myself about 30" rest and try to keep it at race pace throughout.

H = hard, M = medium?

Dude, if I had to do all that swimming, there would be no morning, afternoon, or evening workout.  It would be one all day event.

All of these seem like great workouts.  How many times per week are you doing 3200, 4000 or 7200 yards (whatever is applicable)?

I personally like to do a 500 WU, 4x75 build by 25s w/ 15rec, 6x100 descend 1-3 :20rec, 100 easy, 4x200 :20 rec, 100 easy, 500 for time, 200 easy.  I try to swim during lunch so I need to make sure that my time is around 1:10 all in if possible.  So it keeps me on the ball.  I try to do this 2-3 times a week. 

What about workouts for us mere mortals who don't swim 3000 - 7000 yards per workout.  Seems like the only people posting are swimmer who do triathlons. 

Any suggestions for 2000-2500 yard workouts?  Obviously pyramids can be tailored easily to fit any distance.