1x900    13:30    Warm Up    CH
2x[5x50    1:00    Kick    BK
    [5x25    :30     Kick    FL
    [4x25    :30     Kick    FR
2x[4x25      :40      Swim    CH Race
    [1x100    2:00    Swim    FR - 3sec on side
    [2x100    1:40    Swim    CH - ST 75 Race
    [:40    REST
2x400    5:20    Pull    FR
1x[2x400    5:00    Swim    FR
    [2x300    3:45    Swim    FR
    [1x200    3:00    Swim    IM
Total: 4,950-5,050 yards

The odd part about this practice were the 100’s race in the first main set. If you did any stroke other than FR they became 75’s race instead. It was fun, and I swam well with the exception of my triceps deciding to explode with severe pain halfway through the pull set. Tomorrow should be better. It’ll be a Friday!

Warm Up:
4x100    1:25    Swim    CH
1x[4x75    1:15    Kick    CH
    [4x75    1:25    Kick    IM
    [4x75    :55      Kick    FR
Main Set:
1x[300 Hill Set*    Swim    FR/IM
    [50    :50
    [100    1:20
    [150    2:15
    [200    2:45
    [250    3:15
    [300    4:00
    [FR until 300, then IM sprint - Odd sets (distances ending with 50) sprint, Even sets DPS
1x[4x200    2:45    Pull    FR - Build
    [4x100    1:25    Pull    FR - Fast
Total:  7,350 yards

*Hill Set - Also called a “Climb” or “Pyramid” set, you begin at a low point, 50s, and then you go up and start “walking down”. So it follows as 50, 100-50, 150-100-50, 200-150-100-50, 250-200-150-100-50, 300-250-200-150-100-50, then back down , 250-200-150-100-50, 200-150-100-50, 150-100-50, 100-50, 50.

This is a nice 2-hour long endurance practice. You could probably get a better effect if your team does doubles by putting this in the morning and have a mid-distance training practice in the afternoon. For those that do drylands at any point in the day, I would not recommend doing weights for this day.

Thanks for the great submission, takenfromlandtosea!!!

1x1000    15:00    Warm Up    FR
3x250      4:35     Kick           FR
2x[1x300    3:40    Swim    FR
    [6x50      :45     Swim    BK
    [3x200    2:30    Swim    FR
    [6x50      :50     Swim    FL
    [1:00     REST
2x400    6:00    Pull    FR
Total: 5,550 yards

The pace for today was bit much for my shoulders. Honestly, I may have to move back down into the Junior group while I build my endurance back up for about a week. Hope this pain doesn’t last too long.