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