I know this is going to sound wierd. But my favorite workout is (all in a 25-yard pool):
warmup - 200 Free e-z, 200 IM Kick e-z, 200 IM drill, 200 pull, and 200 Fr e-z;
Main set - 8 X 500 Fr @ 8:00 and hold 7:30.
warm-down - 100 Free e-z, 100 *** e-z.
During the main set I check my wrist watch every 100 to help me keep track that I am on pace as well as to track how far I have gone. I do not consider myself a distance swimmer, and the 7:30 pace (1:30 per 100) is right about at EN1 pace when I am in good shape (for a 47-year old that is 20 lbs overwieght). But it seems like I eventually get into a rhythm and by the 3rd rep it actaully starts to get easier. By the time the 7th rep comes around and I really start to feel it hurt, by then some adreneline kicks in and takes me thru the last 2 reps. For some reason, I find that what on paper looks to be, and even after further reflection still seems, BORING, that this is actually a very satisfying workout. Big time andorphine high afterwards that lasts well into my shower.
