200s, 200k, 200c

2x400 pull

10x125 { 100 choice, 25 sprint} on 1:50

3x200 IM on 3:30, 1 swim, 1 fast, 1 kick

6x75 {25 drill, 25 build, 25 sprint} 10 push ups after each 75

 200s, 200k, 200p

12x25 odd build, even drill on :30

6x100 on 1:25

5x225 #1-3 choice, #4 build, #5 fast

25 ez

6x75 kick

50 ez

400 pull breath every 3/5 by 50

8x50 odd drill, even sprint

6x25 #1 no breath, #2 sprint, #3 ez

100 WD

500 warm up

3x150

3x100

3x75

3x25

2x150

2x100

2x75

2x25

1x150

1x100

1x75

1x25

{the sets of three are stroke, the sets of two are pull, and the sets of 1 are kick}

16x50 25 IM/ 25 Free on :55. First 25 fast 

Sunday morning. 11:00 AM. I wake up to a strange feeling--I should swim. Something deep inside me is pulling me back though, arguing with me to stay in bed, forget about it, go back to sleep. I stare at the ceiling for a few more minutes, watching the fan blades spin slowly. Then it comes to me: If I am going to beat this feeling, I'm going to have to come up with a short workout that does everything.

Everything fast, that is.....

====================================

Warm up: 200 Swim; 200 Kick; 200 Pull
3X100 1:15
4X200 Swim; Pull; Swim; Pull
 

Now, work on turns....
(Do the following set twice. The point is to work on turns and really think about how you're hitting the wall, and how far you're coming off the wall.)

6X25 from middle of pool
4X50 from middle of pool