Some workouts I put together for Swimming World a few months ago have become the May 2008 Masters workout card. Titled "Emphasis on Diversity," the workouts represent 5 days of diverse training, as we like to do in the middle of hard training at Academy Bullets Masters. Check it out on p.32 (the left page of the centerfold)!

workout by Coach Kelly

200 swim, 200 kick, 200 IM, 200 pull
4/6x75 @1:30/2: 50 kick, 25 swim
sprint cycle: 4x25 @30: #1 easy/fast, #2 fast/easy, #3 build, #4 sprint
3x around: 4x50 drill/swim @1, 3x100 sprint @2:30

swim down 2-300 easy

WU: 300 swim, 200 kick, 200 pull no free

A. pull 8x75 @1:15 breathe 3/5/7/25
swim 100 @1:30
swim 2x50 @50 fast
swim 100 @1:30
swim 4x25@25 fast
swim 100 @1:30
swim 2x50 @40 fast
swim 100 @1:30
swim 4x25@20 fast
swim 100 @1:30
swim 2x50 @1:00 fast
swim 100 @1:30
swim 4x25@1:00 fast
100 easy
kick 6x50 @1:00 descend 1-3, 4-6
100 easy
--
2900

B. pull 6x75 @1:30 breathe 3/5/7/25
swim 100 @2:00
swim 2x50 @1:00 fast
swim 100 @2:00
swim 2x25@30 fast
swim 100 @2:00
swim 2x50 @55 fast
swim 100 @2:00
swim 2x25@25 fast
swim 100 @2:00
3 reps with buckets
100 easy
--
2050 +buckets