3000 Yards

Diane's Workout (3/6)

Warm-up:
400 Free
200 Kick

Workout:
200 (50 Fly, 150 Free)
200 (50 Back, 150 Free)
200 (50 Breast, 150 Free)
200 IM (50 each)

10x75 Choice
5 on :10 rest
5 on :15 rest

500 Pull
2x50 Sprint

Cool Down:
250 Free

3750 Yards

Diane's Workout (2/25)
Warm-up:
200 Swim, 200 Kick, 200 Pull
2x150 swim, kick, drill by 50

Workout:
400 Free
2x200 :20 rest
4x100 :15 rest
8x50 :10 rest
16x25 :5 rest

300 Pull
200 Kick (no free)
150 Swim Choice

Cool Down:
200 Swim

3300 yards

Diane's workout (2/13)

Warm-up:
200 swim, 100 kick, 100 pull

Workout:
1x200 Swim
2x175 25 free, 75 (fly, back, breast), 25 free
3x150 1 swim, 1 kick, 1 pull
4x125 100 IM+25 stroke (#1 Fly, #2 Back, #3 Breast, #4 Free)
5x100 Pull
6x75 (3- stroke, free, stroke) (3- free, stroke, free)
7x50 alternate swim/kick

Cool Down:
100 Easy

3600 yds

Jacqueline's workout

600 standard warm-up
100 Free
2x25 fly
100 Free
2x25 Back
100 Free
2x25 Breast
100 Free
2x25 Free

2x50 Fly
100 Free
2x50 Back
100 Free
2x50 Breast
100 Free
2x50 Free

500 pull
5x100 kick
5x100 swim

4700 yds/4200 yds

600 standard warm-up
8x50 kick choice (pattern 5 hard kicks, 5 ez kicks)
100 ez
5x100 Free (2 on 1:30, 1 on 1:15, 1 on 1:30)

15 minute swim (get your yardage: Fast lane: 1200 yds)
100 ez

8x100 odds: choice swim, evens: Descend by 100 Free

4x200 Free (50 overkick, 50 over pull)

200 warmdown