September 28-October 1 Workouts

Hi everyone,

I will be out of town doing the Levi Leipheimer's Gran Fondo up in Santa Rosa (check it out here: http://www.levisgranfondo.com).  My ride consists of 9700 ft of climbing.  So, to kind of share my experience with you, I thought I'd write up 3 workouts totaling 9700 yards.  Of course, do as much as time allows.  See ya'll on Monday (probably very sore =)

WORKOUT #1
-300 EASY WARM-UP/CHOICE
-4 x 200 / 50 kick-150 swim / rest 20 sec between /CHOICE
-400 SWIM/CHOICE/BUILD-UP
-6x100 / CHOICE / FAST INTERVAL
-5x100 / FREE / FAST INTERVAL
-4x100 / CHOICE / FAST INTERVAL
-3x100 / FREE / SPRINT / 1 MIN REST BETWEEN
-200 COOL DOWN

3500 TOTAL YARDS

WORKOUT #2
-200 SWIM/200 KICK/200 SWIM - WARM-UP
-500 SWIM / FREE / BUILD-UP
-10x50 SWIM / CHOICE /  MEDIUM INTERVAL
-400 SWIM / CHOICE
-8x50 SWIM / CHOICE / MEDIUM INTERVAL
-300 SWIM / FREE / BUILD-UP
-6x50 SWIM / FREE / FAST INTERVAL
-200 SWIM / CHOICE
-4x50 SWIM / CHOICE / SPRINT / 30 SEC REST
-200 COOL DOWN

-3600 TOTAL YARDS

WORKOUT #3
-300 WARM-UP / CHOICE
-5x100 SWIM / CHOICE / EASY INTERVAL
-5x50 SWIM / CHOICE / FAST INTERVAL
-4x100 SWIM / FREE / FAST INTERVAL
-4x50 SWIM / CHOICE / EASY INTERVAL
-3x100 ALT 50 SWIM/50 KICK / 15 SEC REST
-3x50 KICK / CHOICE / SPRINT / 30 SEC REST
-1x100 SWIM / CHOICE / SPRINT
-200 COOL DOWN

-2600 TOTAL YARDS