3800 yds

Rachael's Workout

200 w/up
8x50 swim
4x250 pull Descend 1-4
4x250 IM (25 fly, 50 back, 75 Breast, 100 Free)
4x250 swim
200 warm-down

3600 yds IM workout

400 warmup

4x   200 Free
       200 (25 stroke of round, 25 IM order)
          Ex. Round 1: 25 Fly, 25 fly, 25 fly, 25 back, 25 fly, 25 breast, 25 fly, 25 Free
                Round 2: 25 Back, 25 fly, 25 back, 25 back, 25 back, 25 breast, 25 back, 25 Free
       4x50 kick of the stroke
       8x25 swim of that stroke

 Round 1: Fly
 Round 2: Back
 Round 3: Breast
 Round 4: Free

4300 yds

400 warm-up
4x250 (100 Free, 50 IMO swim, 100 Free)
4x25 Fly
4x200 Free Fast 3rd 50
4x25 Back
4x150 Free (50 Free, 50 sprint choice, 50 Free)
4x25 Breast
4x100 Free D1-2, 3-4
4x25 Free No Breath
4x50 Free
400 pull
100 warmdown

4600 yds

500 warm-up
8x50
3x
    200 free count strokes and then -1 stroke every 25
   4x100 Free (1xround pace. 2xround -5 3xround -10)
   4x50 (25 kick, 25 drill that emphasizes kick)
   200 descend swim or pull

25, 50, 75, 100, 100, 75, 50, 25

alternate sprint choice and ez free

200 warmdown

4200 yds

Jill's workout

200 Free, 200 kick, 200 pull w/up
6x50 odds: kick, evens: swim
400 swim (get out after every 100 and do 5 pushups)
6x100 (25 kick, 25 drill, 50 swim)
400 swim, 2x300, 3x200, 4x100
200 warmdown