2300 yds

Heidi's Workout

400 warm-up

2x 3minute tread water with no hands
8x25 1/2 sprint, 1/2 ez
8x25 odss: drill evens: swim
200 pull breathe by 25 3, 5, 7
3x   4x25 sprint. Dive in the deep end
       100 IM
       100 easy
2x150 pull

4300 yds

15 minutes warm-up
6x125 odds: IM, but double your choice of stroke   evens: Free
10x100 Free pace. Every repeat should be the same time.
8x75 kick
6x150 pull (50 medium, 50 fast, 50 medium)
300 swim
200 easy w/down

2300 yds

300 w/up

4x75 (Free, IMo, Free)
4x75 (IMO, Free, IMO)
5x100 Free Hold the same pace for all
50 easy
5x100 IM Hold the same pace for all
75 easy
8x25 from a dive sprint
50 easy

2800 yds

500 w/up (Lane lines were put in on time. yeah!)

10 minute kick set straight. I would randomly yell at them to sprint or go slow

2x    4x50 choice
        2x100 IM  1) work Back and Free  2) work Fly and Breast
        200 Free work on flipturns

4x50 mid-pool flipturns

4400 yds

300 w/up
2x   4x25 choice
       4x50 drill free
       200 swim (work on turns)

This is my favorite set and it really took the rest of the time.
200 starting on 3:15 and subtracting 5 seconds each repeat. You keep dropping the time until you cannot make it and then you drop down to swimming 150s. The interval keeps dropping by 5 seconds. When you cannot make the 150s, drop down to 100s, and then to 50s, and then 25s.
For example, here is the workout that one of the lanes accomplished.
    5x200   3:15, 3:10, 3:05, 3:00, 2:55
    7x150   2:50, 2:45, 2:40, 2:35, 2:30, 2:25, 2:20
    11x100   2:15, 2:10, 2:05, 2:00, 1:55, 1:50, 1:45, 1:40, 1:35, 1:30, 1:25 (they had to end here due to practice being finished. If they had time, the workout would have looked like the following)
     9x 50     1:20, 1:15, 1:10, 1:05, 1:00, 55, 50, 45, 40
     4x 25     35, 30, 25, 20

2700 yds

500 w/up
4x150 (100 Free, 50 choice)
200 kick (50 dolphin spin kick, 50 choice kick, repeat)
2x200 IM
200 kick (50 kick snowplow, 50 normal kick, repeat)
3x200 Free (2. medium, 2. build within each 50 3. medium)
100 warm-down

2600 yds

500 w/up

8x75 (25 kick, 25 drill, 25 swim)
200 DPS, 150 build, 100 DPS, 50 build, 50 DPS, 100 Build, 150 DPS, 200 build
6x50 odds: hard choice, evens: Free recovery all on 1:00
100 w/down

5300 yds/ 4500 yds/ 3700 yds

600 warm-up mix it up

8x50  odds: kick with the pattern 5 hard kicks, 5 easy kick
          evens: drill swim
100 ez
6x100  (2 on 1:30, 2on 1:15, 2 on 1:30)

15 minute swim. see how far you can go. The fastest lane did 1200 yds
100 ez
Fast lane: 8x100 get faster every 2
Everyone else: 4x25 sculling, 50 Free

4x200 Free swim odds: overkick  evens: over pull
8x75 (25 Free, 25 choice, 25 Free) warm-down