Workout for Sept 23/24

I'll be out of town for Friday (Carpinteria) and Saturday (YMCA) workouts (September 23-24).
Here's a workout to keep you busy. (NOTE: If you're doing the Carpinteria Triathlon on Sunday, do about half of the workout, with one fast set only- I'll be there on Sunday).

-100 swim, 100 kick, 100 swim (choice warm-up)
-8x50 swim-choice/ easy interval time
-6x100 swim-choice / moderate interval time
-4x150 swim-choice / fast interval time
-2x200 swim-choice / SPRINT / rest 1-2 min between each.
-300 kick-choice
-20x25 swim-choice / alternate 25 fast, 25 easy
-100 cool down

September 9-12 Workouts

I will be out of town from Friday, September 9 through Monday, September 12. Here's a couple workouts to try in my absence:

Workout #1:
-300 Warm-up (choice swim - EASY)
-Ladder by 25's up to 150 (25,50,75,100,125,150) rest 20-30 sec between - free/build-up
-Ladder (down) by 25's from 150-25 / rest 20-30 sec between - choice/build-up
-500 free/pull
-6x50 choice/kick, rest 10-20 sec between each
-4x100 choice, set a FAST interval
-4x75 choice, set a FAST interval
-4x50 choice, set a FAST interval
-6x25 choice, rest 10-20 sec between, MODERATE (breath control set)
-100-200 cool down

Workout #2:
-200 swim/200 kick/200 pull
-4x200 free-swim / set an EASY interval pace
-500 free - FAST
-2x400 free-pull / swim the 2nd faster than the 1st, rest 30-1:00 between
-400 free - EASY - long relaxed strokes, full extension
-6x50 choice/kick / rest 10-20 sec between
-300 free - FAST
-100-200 cool down

See ya'll on Wednesday!