Workouts: Wednesday, February 22

I'll be out of town on Wednesday, but here's a few workouts to keep you busy while I'm gone. The workouts have varying amounts of yardage, but similar intensities, so take your pick. Here's a challenge for the Santa Barbara group to do the 4k workout...may have to step it up a bit =)

2000 yard workout:
300 warm-up / choice swim (easy)
6 x 50 (alternating 50 free and 50 non-free / 10-20 sec rest between)
400 pull build-up
6 x 50 kick/choice (50 fast, 50 easy / 10-20 sec rest between)
4 x 100 swim/free (set a fast interval)
8 x 25 swim/choice FAST (10-20 sec rest between)
100 cool down

3000 yard workout:
200 swim, 100 kick, 100 swim / choice-easy (warm-up)
4 x 100 / (100 drill, 100 build-up, 100 drill, 100 fast) / 20 sec rest between
200 kick choice
10 x 50 swim (#1-5 free -fast interval time / #6-10 non-free, moderate interval time)
500 pull
400 free / moderate
300 IM/Choice
200 free / fast
100 cool down

4000 yard workout:
300 warm-up / choice swim - easy
8 x 50 (50 free, 50 non-free) set a moderate interval
4 x 250 free/30 sec rest between (#1 buildup, #2 build-down, #3-4 ALL FAST, #4 easy)
300 kick / choice
9 x 100 swim / (1-3 forward IM; 4-6 backwards IM; 7-9 all free) set moderate interval
4 x 150 swim/free (set FAST interval time)
16 x 25 swim/choice (10 - 20 sec rest between)
100 cool down