Number one one hour
400 swim smooth 200 kick
6 150s on 2:00 descend 1-3 followed by 4 50s 1 of each stroke build on :50
5 150s pull on 1:55 odd smooth even fast followed by 8 50s 2 of each stroke odd smooth even all out on :50
4 150s on 1:50 best average followed by 12 50s 3 of each stroke on :50 going fast smooth fast
Easy 600

2 one hour

8 75s long walls smooth free 1:05
10 100s fins odd smooth free even pretty good IM just working stroke 1:25
8 50s pace on 1:00
10 100s fins same as last 10 but even are choice instead of IM
8 25s all out max effort on :30
Smooth 500 cool down

3 two hour

321
12 50s odd kick even drill build choice on :55
12 300s 3 on 3:50 3 on 3:40 3 on 3:30 3 on 3:20 descending 1-3 you can use pull equipment on middle 6 if you want
12 75s moderate kick, fast kick, smooth breathing pattern of 5 (mix up the kicking)
24 25s on :30 drill build break out fast choice
8 50s odd easy even all out on 1:00 one of each try to be under goal time in 2 IM
Easy 500

4 two hour

4 3 2 warm up
8 500s 4 on 6:15 4 on 5:45 smooth fast smooth fast you can use equipment on first 4
15 100s smooth pace pace on 1:30
15 50s on 1:00 5 all out kick 5 half fast half streamline kick on back 5 all out kick
8 100s on 1:30 smooth BP of 5
24 25s odd under water even smooth free
Smooth 400 with fins

Dryland 1
10 jumping jacks
8 push ups
6 burpees with a jump
45 second rest
10 squats
10 jumping lunges
10 darney jumps
45 second rest
20 sit ups
20 bicycles
20 toe touches
1 minute rest
Go through that – 5 rounds