Hi Team!  I hope everyone had a great 4th of July weekend.  Here are a few more workouts to keep you feeling motivated (or guilty!).

WORKOUT #9:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

4 x 200 S/K/P/S (by 200)

Rev Set:

8 x 75 K/D/S (IM Order by 2)

Main Set:

4 x 150 (#1-2 = Pull, #3-4 = EZ/Mod/HD by 50)
4 x 125 Rolling IM (push through the 50)
4 x 100 (#1-2 = Hard Middle 50, #3-4 = Hard Outside 25s)
4 x 75 IM (100 IMs minus your worst stroke)
4 x 50 Free Descend (#1 = very EZ, #4 = very Hard)
4 x 25 IM Order (4 all out stroke cycles off each streamline)

Drill Set: 
(2 x)
5 x 50 Breathing every 3/5/7/9/as few breaths as possible (by 50)
3 x 100 Kick

Cool Down:

150 EZ...............................................................4750 Total Yards

WORKOUT #10:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

800 Swim, every 4th 25 = Drill

Rev Set:

3 x (75 EZ + 50 Moderate + 25 Hard)
3 x (25 EZ + 50 Moderate + 75 Hard)

Sprint Set:

(4 x)
100 Pull DPS
4 x 25 (IM Order by cycle) -
      #1 = 8 Hard strokes, #2 = 6, #3 = 4, #4 = 2

Main Set:

50 Free (R:10) > 100 Choice (R:20) > 50 Free (R:30)
100 Free (R:10) > 200 Choice (R:20) > 100 Free (R:30)
200 Free (R:10) > 400 Choice (R:20) > 200 Free (R:30)
100 Free (R:10) > 200 Choice (R:20) > 100 Free (R:30)
50 Free (R:10) > 100 Choice (R:20) > 50 Free 

Cool Down:

150 EZ...............................................................4650 Total Yards

WORKOUT #11:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

300 Swim, 300 Pull, 300 K/D by 25

Rev Set:

100 Free EZ > 4 x 25 Stroke Moderate > 100 IM Hard
100 Stroke EZ > 4 x 25 IM Order Moderate > 100 Free Hard
100 IM EZ > 4 x 25 Free Moderate > 100 Stroke Hard

Main Set:

250 Free Pull > 2 x 125 @ R:30
250 Free Pull > 5 x 50 All Out @ 1:00
200 Free Pull > 2 x 100 @ R:30
200 Free Pull > 4 x 50 All Out @ 1:00
150 Free Pull > 2 x 75 @ R:30
150 Free Pull > 3 x 50 All Out @ 1:00

Cool Down:

200 EZ...............................................................4400 Total Yards

WORKOUT #12: 

choose intervals that are appropriate to the type of workout you want!

Warm-up:

400 Swim
600 Alt (50 Free/50 Back/50 Kick)

Rev Set:

5 x 50 Descend Free
4 x 25 Build Free
5 x 50 Descend Non-Free
4 x 25 Blast Choice

Main Set:

3 x 150 (#1 = FL/BK by 75, #2 = BK/BR by 75, #3 = BR/FR by 75)
3 x 100 IM (#1 = Kick, #2 = Drill, #3 = Hard Swim)

3 x 100 (#1 = FL/BK by 50, #2 = BK/BR by 50, #3 = BR/FR by 50)
3 x 100 IM (#1 = Kick, #2 = Drill, #3 = Hard Swim)

3 x 50 (#1 = FL/BK by 25, #2 = BK/BR by 25, #3 = BR/FR by 25)
3 x 100 IM (#1 = Kick, #2 = Drill, #3 = Hard Swim)

Cool Down:

200 EZ................................................................3700 Total Yards