4900 yds

500 warm-up
2x300 1. 100 Free, 100 choice, 100 free   2. 100 choice, 100 free, 100 choice

4x200 free rotate a 50 hard from the end (1. 150 med, 50 fast 2. 100 med, 50 fast, 50 med, etc.)
4x150 (50 Free, 50 fast, 50 free)
4x100 hold pace Free
4x50 odds: fast, evens: recovery
4x100 IM or stroke
4x150 50 free, 50 choice, 50 free
4x200 odds: pull Free, evens: stroke or IM swim

4300 yds

600 warm-up
8x75 odds: Free, evens: choice

10x100 pace Free
10x50 odds: fast, evens: recovery
10x75 pull
10x25 odds: underwater, evens: swim

8x50 of something (can't remember)

200 warm-down

4500 yds

15 minute swim (I was late, as always)

8x75 (odds: 25 kick, 50 swim)  evens: Free swim
5x500
  500 Swim
  5x100 pace. 3rd 100 fast
  200 descend, 100 pace, 200 ascend
  4x125 (100 pace Free, 25 fast)
  500 build within each 100
14x50  ez: 1:00, hard: 40
  1 ez, 1 hard, 1 ez, 2 hd, 1 ez, 3 hd, 1 ez, 2 hd, 1 ez, 1 hd
200 warmdown