Workouts By Request - Getting Back in 2

500 Swim
400 IM Drill
300 Kick
200 IM
100 Swim

12x50's Kick Change kick every 50 - 1:00

4x 125's RB3 distance per stroke. - 2:00
Keep the body as horizontal as possible.  Roll the hips and shoulders as you finish.
(head down, hips up)

4 x 50's Non free - build to sprint (1:30)

4x 125's RB3 distance per stroke. - 2:00
Really roll while you finish - keep the body as horizontal as possible.
(head down, hips up).

300 cool down and you’re at 3500

To go on you could add a set that I believe will help set up your future swims with a negative split performance:

800 - DPS and a controlled heart rate.
Break at the 400 for your time.

400 - DPS, a bit more intense.
Break at the 200 for your time. Make the 400 faster than the split above.

200 - DPS with tempo - get a upbeat song in your head and let it carry you through your turns so your 1st stroke is right up on the beat.
Faster than the split above.

Swim an easy 100 knowing you did 5000 yards.   You can feel good about that for sure!

Workouts By Request - Getting Back in 1

Warm-up

400 Swim 300 Kick  200 IM Drill  100 RB5 Free DPS

Kick Set

12x (25Kick strong, 50 swim ez, 25 kick strong) No break 100, interval rest 20

Every third one must be non-breast (this means you, Julia)

Swim:

6 x 75's free on 1:20

Descend gently 1-3, 4-6

Stay strong early in stroke (1st get a grip, then let it rip)

"Tuxedo tails finish"

8x 100's Master's IM's (1:50ish)

Here you can drop one length of your worst stroke, and add a length of your best.  Strictly looking for aerobic levels of output, with good snap to your strokes.  You swim best when you are attacking, and I want you to hold that aggression while keeping your heart rate elevated, but controlled (Aerobic Endurance).   The same goes for your stroke – up the strength you put into the ‘pull and throw’ but relax the recovery.

USA's Hardest Workouts... EVER.

From the ASCA 200 Issue Volume 1.  These are unreal. 

·         24 x 400 LCM, 6 of each stroke, descending.  So, 6 x 400 Fly, descending, then 6 x 400 Back, descending and so on.  No interval.  If you can make it, you did it.  Completed by Tom Dolan

·         80 x 200 Free on 2:30 LCM wearing gym shorts.  Completed by Trina Jackson. No one else has done it.  Others tried, but were dragged from the pool barely conscious. 

·         20 x 1500 LCM on 20:00.  Larsen Jensen, made it to #17, then missed his interval.  Stunning.  This give us something to shoot for…

·         4 x 5,000 on 50:00, SCY by Jeff Kostoff.  Did it at Stanford.  That’s 20,000 yards averaging under :60 per 100.  Makes me delirious just thinking about it.

And, the number one toughest workout completed, ever, in the pool:

·         30 x 1,000 on 10:00, completed by Eric Vendt – the gold standard in aquatic masochistic training.  He did this… in HIGH SCHOOL. 

Janet Evans did not make the list - but her intervals on the famous set are here:

4x the following:

1x400 IM (5:15)

2x200 Free (2:00)

4x100 IM (:55)

She would take her heart rate after each round - and the coach (Richard Quick) would often have to shave off interval time to get it to properly elevate. 
As written it is 4800 yards in under 52 mins.  Mostly Non free.
Ready go.