4300 yds

600 w/up

2x500 (200 DPS, 50 fast, repeat)
2x400 (breathe by 100: 3, 5, 7, 3)
2x300 (odds: Free, evens IM drop a stroke)
2x200 (150 DPS, 50 sprint)
2x100 (choice)
2x50 (underwater swim)

8x50 kick
200 w/down

3200 Yards

Diane's Workout (2/6)

Warm-up:
400 Choice

Workout:
4x200 Choice w/fins :20 rest
5x50 2 kick, 2 drill, 1 swim :10 rest
2x200 Pull
2x200 Swim
2x200 Pull
50 Easy
6x50 25 free/25 choice

Cool Down:
200 Swim

3000 Yards

Diane's Workout (1/30)

Warm-up:
200 Free, 100 Back, 200 Free, 100 IM

Workout:
6x75 kick/drill/swim by 25
8x25 odds easy, evens build
50, 100, 150, 100 Swim (all strong)
3x200 Pull
50, 100, 50 Swim (fast)

Cool Down:
200 Easy

3100 Yards

Diane's Workout

Warm-up:
200 Swim, 100 kick (repeat)

Workout:
4x75 Kick/Drill/Swim by 25
150 Swim
4x25 Sprint
150 Swim
4x25 Underwater Sprint Kick
150 Swim
4x25 Sprint
50 Easy
4x50 25 Free/25 Choice
2x150 Pull
3x50 Kick
50 Recovery
200 Pull
6x25 3 breaths per 25

Cool Down:
200 Swim

4600 yds

600 standard warm-up
2x500 Free 1. breathe by 100 (3, 5, 7, 5, 3)
                   2. 200 DPS, 50 sprint choice repeat
2x400 Free 1. breathe by 50 (3, 5, 7, 9, 7, 5, 3,3)
                   2. 100 DPS, 100 Build
2x300 Free 1. breathe by 50 (3, 5, 3, 7, 3, 9)
                   2. 100 DPS, 50 sprint choice repeat
2x200 Free 1. breathe by 50 (3, 3,11, 3)
                   2. 50 DPS, 50 Build repeat
2x100 Free 1. breathe by 25 (9, 7, 5, 3)
                    2. 200 DPS, 50 sprint choice repeat

8x75 odds: kick, evens: choice swim (25 med, 25 fast, 25 med)
8x25 odds: No Breathing swim or kick, evens: recovery

200 w/down