http://swimcoachying.com/workouts/

8 Factorial 100s

Equipment:
Kickboard
Buoy

Warm-Up:
8 x 100 odds: scull @2:00
              evens: choice swim @1:30

Drills:
7 x 100 odds: drill IMO by 100 @1:45
              evens: BR kick @2:00

Pull Set:
6 x 100 pull FR; breathing 3/5/7 by 100 @1:30

BR Variables:
5 x 100 BR EMFME by 100 @1:45

Challenge:
4 x 100 FR @fastest interval
1:00 rest
3 x 100 BR @fastest interval

Cool-Down:
2 x 100 BR 2kps @1:40
1 x 100 choice @1:40

Total:
55 Minutes Swim Time
3600 yards

BEEF Sand-o-wich

Warm-Up:
300 choice

Start Sando:
4 x 200 scull/kick by 100; IM Order by 200

The Meat--Burst/Easy/Easy/Fast:
4 x 4 x 25 BEEF Prime Stroke @:30
      100 easy kick @2:30
      4 x 50 BEEF Free @:45

Sando Finishing Touch:
4 x 200 Prime Stroke @:fi (Fastest Interval)

Cool Down: 300 choice

Total:
75 Minutes
3800 Yards

Friday Fun Day - UltraIMs & Battle Sprints

Warm-Up:
300 choice
10 x 75 Swim @1:10/Drill @1:20/Kick @1:30 by 75

              Choice
10 x 25 Fish Kick/normal Underwater Dolphin Kick 

              by 25 @:45

(Fish Kick = Underwater Dolphin Kick on your side for maximum range of movement)

UltraIMs:

5 x 100 sprint ultraIM @1:45

              Fly: Butterfree

              Back: sitting up arm-spinner

              Breast: ultraBR (heads-up double kick)

              Free: heads-up fists

Main Set - Battle Sprints written by Nitro:

2 x 4 x 50 Kick Fast @:45 

      1:00 rest 

      4 x 25 Battle Sprint @1:00 

      4 x 100 Easy Choice @1:45

Cool Down:

4 x 75 R-arm fly/L-arm fly/choice by 25 @1:20

Total:

75 Minutes

3500 yards

Six 100's For Time Plus Bling

Equipment: 
Kickboard, Buoy

Warm-Up:
300 choice

Pull Set: 
4 x 150 Pull; 100 Free + 50 IMO
             Middle 50 fast; 10 sec rest

25 Easy:
board kick to blocks side

Main Set: 
6 x 200 Easy Drill @4:00
      4 x 25 Kick; Burst/Build/Easy/Fast by 25 @:30
      10 push-ups @:45
      10 squat jumps @~:45
      100 dive choice sprint for time

For Fun:
1 x 200 dive choice sprint for time

Cool Down: 
6 x 50 Choice @1:00

Total: 
80 minutes
3800 yards