In preparation for our long distance swims this summer, we've had some doozies of workouts lately. Here's the one I wrote up for Saturday. Previous to this, I don't think I've swum over 5,000 yards in, well, many many years, except for our annual New Year's "Year in Fifties" Swim. But this workout was 5700 yards, and let me tell you I ate about half a chicken, a bag of salad, and 3 bananas when I got home and I was still hungry as a horse.
2 x (100 each: Swim, Kick, Drill, Pull)
4 x 75: build each (each 25 faster within the 75)
900, rotate lane leader every 75 (we had five people in our lane, so this gave each of us a small drafting break)
600, alternate by 50's swimming with fists closed, and swimming with hands open
200 Cool Down