Well now you are most likely wondering what a typical day is like in practice. Every club is different as well as every coach. This workout is complied of what peoples favourite sets are. Generally in swimming workouts are 2 - 3 hours in length and change daily depending on what the coach wants to focus on that day. Have a lot of respect for your coaches because planning these is hard work you have to take into account the ability's of the swimmers, the time and the focus and somehow put that into a workout which you may or may not get criticism about.
Warm up
800 - With fins
400 - Free
400 - Stroke drill
Swim Set
5 x 200 I.M on 3:15
Kick Set
10 x 150 3,3,2,2 on 2:15
Pull Set (3 Rounds)
50 on 1:00
100 on 1:45
150 on 2:15
200 on 3:15
150 on 2:15
100 on 1:45
50 on 1:00
Swim set
1 x 1500 swim under 25:00
Sprint set
8 x 100 on 2:00 Sprint, All out, Race pace 2 of each
Swim down
200 Swim Down