Endurance Swimming Workout

I was pressed for time the other day, but B and I still wanted to knock out some yardage in the pool. I ended up doing one of those endless-laps routines that everyone hates so much, but I broke it up into more manageable pieces so I had a few thousand yards under my belt before my shoulders knew what hit 'em.

Warm up
3x300 easy

Workout
5x200 good effort
4x100 drill
4x50 odd fast, even easy
100 easy
5x200 good effort

Cool down
2x200 easy

Total: 4000 yards/meters 

Places to cut back on yardage if necessary:

• Do 2x300 warmup 
• Remove second set of 5x200
• Remove 100 easy 
• Do 1x200 cool down 

These modifications will lower the total to 2400 - still a very respectable amount of swimming.