Do the workout(s) you want to complete, you can repeat them…
Workout 1
500
10x100
10x50 fins ok
100 ez
4x50
approx 86 min, 4550 yards
25 free - 25 no free
@2
50 kick – 50 drill
@ 120
25 underwater - fly (r:10 at wall) - 25 free no breath
@2
r10
back  15 mtrs cu – swim to wall
#1 100
#2 150
#3 200
#4 100
#5 150
#6 200
100
150
200
100
150
200
100
150
200
100's breaststroke
150's 1212 IM
200s free
Bold sprint chick!!
r :10-20 after each repeat, read chart by going down & then over
Do as much ez as you want after the last 200
Workout 2
200
10x75
200
10x50 free
200
10x25
200
10x25 free
200
10x50 back
200
10x75
200
approx 78 min, 4400 yards
@ 345
chick – choice x100
@ 120
Os chick, Es choice build
@ 345
chick – choice x100
4 @ 50, 3 @ 45, 2 @ 40, 1 @ 35
@ 345
chick – choice x100
@ 30
Os ez back, Es underwater dolphin kick
@ 345
chick – choice x100
@ 30
Os ez, Es FAST no breath
@ 345
chick – choice x100
@ Os 50, Es 45
@ 345
chick – choice x100
@ 120
Os chick, Es choice build
@ 345
chick – choice x100
Workout 3
3x300
8x100
approx 88 min, 5000 yards
r15-20
choice, IM kds, scull/swim x25
@ 140
6+ uw dolphins off walls B3
(4x) flick
75
75
(2x)
2x200 free B3
2x150 1212 IM
2x100 free B2-3
2x50 back
@ 130
@ 130
1st 25 fast

entire 75 fast 
@ 315
@ 230
@ 140
@1
75
100
@ 130
@2
w.hard kick
build x25 w/a perfect finish
ez
last 50 fast
AFAP
Dryland 1
Leg swings, 20 each leg & position
(3x)
2 min rounds of
4/8/4, w/18 weighted squats (find something 6-8lbs to squat with)
rd1 slow & perfect, rd2 moderate & perfect, rd3 lava legs
1 min rest
(2x)
animals each leg
30 sec HI plank holds, lift leg if you can
(3x)
2 min rounds of
2x
face down, side, side, back
15 sec plank hold (with leg lift if possible)
15 sec alternating knees to arm pits
15 sec shoulder tap
15 sec alternating knees to chest
1 min rest
15yds tough crawls spiderman, turtle, alligator (15yds would make you and alligator, go for it!)
25 yards easy crawls carioca, sideways, crab
10 sec count standing & bracing (high, wide, push pull)
Dryland 2
Leg swings, 20 each leg & position
(2x)
10 reps multi plane lunges twist
10 reps multi plane lunges chop
do twist & chop towards front leg only
20 reps mini band moves (without miniband)
(front – side – back counts as 1 rep)
(use something to hold, like a broom)
side step, carioca
20 squat jumps (the goal is range of motion, from seated to AS HIGH AS YOUR LEGS CAN GET YOU)
30 sec HI plank holds, lift leg if you can
(3x)
2 min V sit
face down, side, side, back
15 sec V sit
15 sec V sit with bicycles
15 sec V sit both legs in & out
15 sec V sit bicycles with a clap (not hold) behind bent leg
1 min rest
15yds tough crawls spiderman, turtle, alligator (15yds would make you and alligator, go for it!)
25 yards easy crawls carioca, sideways, crab
10 sec count standing & bracing (high, wide, push pull)