Workout #1

Warm up:
200 swim
200 kick
200 pull
200 swim

Pre- set:
8Γ—50 mid pool – 4 each stroke work on turns, fast into and out of the walls. RI=10

Main Set:
12x 100 free 85% effort pick one interval – 1:30, 1:45, 1:55, 2:10, 2:30, or 3:00.
100 non free ez
8Γ—100 free same interval as above
100 ez
6x 100 free DPS, try for 45 strokes or less per 50, add 15 seconds to last interval.

Warm Down: 100 ez

4,100 meters.
Cut down the mileage according to your ability.
Workout time 1 1/2 hours approx.
Good Luck! Swim Hard!