Labor Day & Labor in the Pool

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

10x{1 x 100 on 1:40 IM EN1
{1 x 100 on 1:30 back EN1

12 x 50 on 1:10 DK/FK EN2

1x{1 x 100 on 1:10 free EN3
{1 x 200 on 3:00 IM EN2
{1 x 200 on 2:20 free EN3
{8 x 50 on :55 IMO EN2
{1 x 300 on 3:30 free EN3

4,100 Yards

The Dawn Before...

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 100 on 1:30 free EN1
{1 x 100 on 1:40 stroke or IM EN1

3x{1 x 75 on 1:20 free EN1
{1 x 75 on 1:10 free EN2
{1 x 75 on 1:00 free EN3
{1 x 50 on 1:00 stroke EN1
{1 x 50 on :55 stroke EN2
{1 x 50 on :50 stroke EN3

5 x 50 on 1:10 black hole breast HYP
[2 under water pull downs/3 strokes up/3 strokes down/flip turn at the 25]

10 x 50 on 1:00 choice 20yds EZ/30yds FAST SP3

3,250 Yards

Sometimes You Get the Bear

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

12 x 75 on 1:30 free/stroke/free EN1

10 x 100 on 1:45 25 strk dr/25 strk quick dr/ EN2
50 build to FAST finish
alt 100 Free/100 Stroke

6 x 25 on :45 sprint medley SP3
1-3 free, 4-6 stroke

5x{1 x 50 on 1:00 stroke BPA EN3
{3 x 50 on :45 free EN1
{1 x 50 on 1:00 stroke BPA EN3

5 x 100 on 2:00 breath control HYP
descend from 15 breaths by at least 2

6 x 25 on 1:00 MOPS SP3

4,250 Yards

I Like My Sets Long and Smooth

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

1x{5 x 200 on 3:00 free EN1
{5 x 200 on 2:50 free EN1
{5 x 200 on 2:40 free EN2

10 x 100 on 1:30 fk w/ fins SLOB EN2

1x{4 x 100 on 1:30 back EN2
{4 x 100 on 1:30 IM EN2
{4 x 100 on 1:30 stroke EN2

12 x 25 on 1:00 sprint medley stroke SP3

5,800 Yards

IM Breathless, But Recovering

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

9 x 50 on :55 transition turns EN1

1x{1 x 200 on 3:00 100IM/100IM EN2
{1 x 200 on 3:00 100fr/100IM EN2
{1 x 200 on 3:00 100IM/100fr EN2
{1 x 200 on 3:00 free EN2
{1 x 200 on 3:00 100IM/100IM EN2
ascend the effort within the set of 5

1x{4 x 125 on 1:55 free every 3rd stroke brthing EN1
{4 x 125 on 1:55 free every 5th stroke brthing HYP
{4 x 125 on 1:55 free every 7th stroke brthing HYP

3 x 50 on 1:00 CH EZ REC

3,400 Yards

Inner 'ga'Lactic Acid

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x{1 x 100 on 1:20 free EN1
{1 x 100 on 1:30 IM EN1

9 x 50 on 1:00 transitions turns EN2

6 x 25 on 1:00 sprint medley SP3

10 x 75 on 1:20 free [25 triple touch/25 catch-up/25 build] EN2

6x{1 x 100 on 2:00 free FAST All out SP2
{try to build up the maximum amount of lactic acid possible
{1 x 100 on 5:00 CH EZ REC

5 x 200 on 3:30 back EN1

4,850 Yards

Let the Aer Out!

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5 x 200 CH (#1 Dr/#2 K/#3 Sw/#4 K/#5 Dr) REC
swim w/0 any rest in between

10 x 100 [50 free/50 back] on 1:30 EN1

1 x T-30 swim EN2
The T-30 is a straight swim performed at the fastest steady pace the can be held over the 30 minutes. If swum correctly, the average speed from the T-30 is your threshold, or EN2 pace.

7 x 100 back on 1:30 EN1

There's Something About Bobbing in the Morning

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

3x{1 x 200 on 2:45 free EN1
{1 x 200 on 3:15 IM EN1

4x{1 x 50 on 1:00 IMO FAST EN3
{3 x 75 on 1:05 free EN1
rotate the 50 IMO through the set of 75's

12 x 50 on 1:10 kick/pull BPA EN3

30 on :10 deep water bobs HYP

3,200 Yards

Breakdown

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

1x{1 x 500 free on 6:40 EN1
{1 x 400 IM on 6:00 EN1
{1 x 400 free on 5:15 EN1
{1 x 300 IM on 4:25 EN1
{1 x 300 free on 3:50 EN2
{1 x 200 IM on 2:50 EN2
{1 x 200 free on 2:35 EN2
{1 x 100 IM on 1:20 EN3
{1 x 100 free on 1:10 EN3

6 x 200 back on 3:30 [150 Swim/50 FAST FK SLOB] EN2

2x{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:20 EN1
{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:15 EN2
{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:10 EN3
{1 x 100 back on 1:30 EN1

1x{3 x 100 free on 1:10 EN3
{3 x 100 back on 1:30 EN1

300 Cool Down

6,000 Yards

It's Breaststroke NOT Reststroke

1 x 300 on 5:00 rev IM DKS REC

1x{5 x 100 on 1:30 free EN1
{5 x 100 on 1:40 back EN1
{5 x 100 on 1:20 free EN1
{5 x 100 on 1:30 back EN1

1x{7 x 50 on 1:00 spdk breast EN1
{7 x 50 on 1:20 flutter breast w/fins EN3
{7 x 50 on 1:10 25 FAST/25 mdps EN2

10 x 50 on 1:10 dk slob w/ fins FAST EN3
breastrokers may do breastroke kick

4 x 25 on 1:30 back to breast turns SP3

8x{1 x 75 on 1:20 50 back/25 breast EN2
{1 x 75 on 1:20 25 back/25 breast EN2

300 Cool Down

5,450 Yards

Take a Deep Breath

1 x 300 on 5:00 rev IM DKS REC

16 x 75 on 1:20 CH SKS

10 x 50 on 1:15 stroke kick BPA
FK & DK w/fins; BK w/o

5 x 500 on 7:00 free descend 1-5

1x{5 x 100 on 1:30 stroke EN2
{1 x 50 on :50 free 5 breaths or less HYP
{4 x 100 on 1:30 stroke EN2
{2 x 50 on :50 free 5 breaths or less HYP
{3 x 100 on 1:30 stroke EN2
{3 x 50 on :50 free 5 breaths or less HYP
{2 x 100 on 1:30 stroke EN2
{4 x 50 on :50 free 5 breaths or less HYP
{1 x 300 on 5:00 stroke for time FAST EN3
{5 x 50 on 1:00 breath control desc from 10 by 2 breaths each 50 HYP

300 Cool Down

6,450 Yards

Turn to Your Partner

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

4 x 200 on 3:15 free rotate 50 stroke through EN1
ascend effort of 50 stroke through set

1 x {5 x 100 on 1:40 IM desc 1-5 EN3
{5 x 100 on 1:40 stroke desc 1-5 EN3

10 x 50 on 1:00 free triple touch/catch-up EN1

4 x 200 on 4:15 stroke rotate 50 free through EN2
ascend effort of 50 free through set

20 x 50 on 1:00 IMO/free BPA EN3

5 x 100 on 1:45 breath control HYP

4 x 25 on 1:00 open turn sprints SP3

4 x 25 on 1:00 back to breast turn sprints SP3

5,100 Yards

"IM" Sure the Legs Feed the Wolf

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

5x {1 x 100 on 1:30 IM EN1
{1 x 100 on 1:20 free EN1

20 x 100 on 1:30 DK/FK EN2 w/fins SLOB

3x {3 x 100 on 1:15 free EN3
{1 x 200 on 3:00 IM EN2
{2 x 200 on 2:40 free EN3
{4 x 50 on :55 fly EN2
{1 x 300 on 4:00 free EN3

7,500 Yards