Distance Sets

Well, here's a few of the sets that I use to train myself for my distance events during the 'In-School Swimming Season'. I also throw in sprint sets for Ocean Swims. I think all of these sets are around the 5000-6000 yard range. Just copied and pasted from my Word file of some practices. 6/23 6,000 Yards 500 Warm Up 100 200 300 400 Twice on the 1:20; 1 minute in between. 300 200 100 12 x 75 Alternate IM on the 1:10 / 1:15 3 x 50 Four Times on the :35 / :37; 1 minute in between 4 x 200 Pull w/ Buoys, Kick w/ Fins & Board, Build, Warm down 6/24 5,600 Yards 4 x 200 Warm up, Pull, Drill, Warm up 5 x 500 Fast on the 7:00 12 x 75 Alternate IM on the 1:10 / 1:15 4 x 50 Four Times on the :35 / :37; 1 minute in between 2 x 300 Warm down 6/25 5,700 yards 4 x 200 Pull, Kick, Drill, Swim; :30 in between. 100 200 100 300 200 100 400 300 200 100 On the 1:20 interval. 1 minute in 300 200 100 between each pyramid. 200 100 100 10 x 50 on the 1:00 from the middle. Sprint between the flags. 8 x 75 Alternate IM on the 1:10 / 1:15 2 x 400 Warm down 6/26 5,750 yards 10 x 100 on the 1:30 Warm up 12 x 200; First 9 on the 2:40; Last 3 on the 2:35 10 x 75 on the 1:00 4 x 400 Pull w/ buoys, Kick w/ fins and board, Build, Warm down 6/30 5,600 yards 500 Free 4 x 50 on the :35 5 x 500 Decent; 80% 4 x 50 on the :35 Straight through 200 Easy 6 x 50 three times on the :35 / :37 12 x 75 Alternate IM on the 1:10 / 1:15 400 Warm down 7/1 5,900 yards 4 x 200 Pull, Kick, Drill, Swim; :30 in between 5 x 500 on the 7:00 5 x 100 four times on the 1:20 3 x 200 Warm down 7/2 5,700 yards 600 Warm Up 100 200 Three times on the 1:20 interval. 300 400 4 x 75 five times on the 1:00 2 x 300 Warm down 7/3 6,000 yards 4 x 200 Pull, Kick, Build, Swim 100 200 Five times on the 1:20 interval. 300 12 x 75 on the 1:20. Odd Free, Even IM. (No Free) 4 x 50 Four times on the :35 / :37 500 Warm down