3000 yds

James workout

200 warm-up
6x50 IMO drill
600 (swum as 6x100 IM with no breaks between)
12x75 odds: rolling IM, evens: Free
12x25 odds: sprint evens: recovery non-free
200 kick, 200 Free swim

300 warm-down

4600 yds

600 warmup
5x100 Free rotate a 25 fast throughout (75 med, 25 fast) (50 med, 25 fast, 25 med) (25 med, 25 fast, 50 med) (25 fast, 75 med) (100 med)

4x300 Free swim or pull (100 medium, 50 fast, 100 medium, 50 SPRINT)
4x100 same pattern as the 5x100
4x200 Free swim or pull (25 sprint, 50 med, 75 sprint, 50 med)
3x100 (50 med, 25 fast, 25 med)
4x150 (100 kick, 50 swim)

200 warmdown

4000 yds

Heidi's Workout

200 Free, 100 kick, repeat warm-up
4x50 catch-up drill
4x50 kick
4x50 sailboat drill (or put a kickboard between your legs and swim)
6x50 build pull

100 kick, 200 swim, 300 pull
100 swim, 200 pull, 300 kick
100 pull, 200 kick, 300 swim

2x 25, 50, 75, 100 sprint the 25 and 75

200 warm-down

3500 yds/4200 yds

15 minute warm-up

2x300 (100 build, 50 fast, repeat)

Two different workouts today. One for the distance people and one for everyone else :)

Mid-distance
2x    3x50 (25 stroke, 25 Free)
        2x150 (50 med, 50 fast, 50 med)

2x  3x100 hold fast pace, but get 30 sec. rest
      2x75 kick (sprint kick during every 6-10 kicks)
      200 swim or pull

Distance
5x400
1. swim, get pace
2. 2x200 Negative split
3. 4x100 with the 3rd and 4th faster than the other two
4. 8x50 (odds: fast, evens: recovery)
5. swim, holding same pace as first one

3900 yds

Guidi's workout

400 Free, 200 kick, 200 pull
12x25 kick (float into the wall)
500 slow
4x100 on 1:35
400 slow
3x100 on 1:35
300 slow
2x100 on 1:35
200 slow
1x100 on 1:35
300 swim warm-down

4800 yds

600 standard warm-up
2x   300 pull or swim Descend by 100
       3x100 hold a fast pace
       300 pull or swim (50 fast, 50 recovery)
       4x150 (100 medium, 50 non-free fast)
       300 pull or swim
       6x50 odds: fast, evens: recovery all on the same interval