Need some Swim workouts!

Ok all,
my triathlon class is done for at least 2-3 months for me.  The last class was my first time doing her 'A' group swims, roughly 2500 yards.  
So I'm looking for some ideas on 2000-3000 yard workouts.
When I asked her she said, well if you do 3 workouts a week you do one short (100 repeats) one medium distance (250-500) one long (500+ repeats).  Seems easy enough but looking for some of your actual workouts.  Tried to find freestyle workouts on-line and really couldn't.
Plus add to the following drills: Catch up, finger tip drag, single arm, kick, fist (others????).  Lastly, are paddles worth it and how do you incorporate them into the workouts?
I know I'm being slightly lazy here but really looking to keep my swimming progressing and want to keep things fresh in the pool!
Thanks
--Dan 

Hey Dan.   My specific workouts center around 70.3 training right now so I rarely do anything over 1500m.   I typically swim on M W F in the afternoon or after work.   The typical workouts look like this:

Monday - 300m warmup, 8 X 100 working on technique (drills), 100 kick, 10 X 50 descending, 200 cooldown

Wednesday - 300m warmup, 5 X 200 race pace, 200 pull cooldown

Friday - 300m warmup, 1000m at race pace, 200m cooldown

What's your next race?   I have a sprint in the next couple weeks, followed by the Redman 70.3 in OK and then the Ironman World Championship 70.3 in Clearwater in November.   Should be a fun next few months.  

Chad

 

 You've got to be so pumped for Clearwater!!!!
I've got my last sprint next Wed (third one on the same course, been interesting to watch the progress).
I've got the Muskoka 70.3 in a month.  Glad that I get another crack at a 70.3 this year.  Then it's marathon season -- really looking forward to concentrating on the run since that's really my weak point in these tri's.  Got Detroit/NYC just 2 weeks apart and then the Disney in January.
Can't wait to read your reports and then actually get to meet up at CdA!

Yo Dan...

Try: (Speed)

600m Warm up (200m swim, 200m pull (with paddles and bouy), 200 kick)

Main set: 10 x 100m beginning every 2 minutes

600m Cool down: 200m kick, 200m pull, 200m swim

Total Workout: 2200M

STRENGTH:

500M warmup (300m swim, 200m kick)

Main set: 3 x 500M Pull Paddles *60 second rest between intervals (Yes they make a HUGE difference)... You will see what I mean when you are done with this workout!!!

ENDURANCE:

500M Mixed Warm up

Main Set: 3 x 800M (90 second rest between intervals)

500M Mixed Cool down