4500 yds

The goal was to work-off all the calories consumed at Thanksgiving! Based on the red faces, I think my goal was achieved

600  standard warm-up
4x250 (100 Free, 50 IMO swim, 100 Free)
4x25 Fly
4x200 Free Fast 3rd 50
4x25 Back
4x150 Free (100 Free, 25 underwater, 25 swim) This set is harder than it looks
4x25 Breast
4x100 Free D1-2, 3-4
4x25 Free No Breath
4x50 Free

200 Ascend
150 Choice swim
100 Ascend
50 warmdown

4200 yds

600 warm-up

3x   200
       2x100
       300
       4x50

1rst round: 200 pull, 2x100 IM, 300 swim, 4x50 kick
2nd round: 200 swim, 2x100 IM, 300 kick, 4x50 pull
3rd round: 200 kick, 2x100 IM, 300 pull, 4x50 swim

300 (50 medium, 25 fast, repeat)
300 (25 medium, 25 fast, 25 medium)
200 (25 swim, 25 underwater, repeat)
100 warm-down

4100 yds

600 standard warm-up

5x100 odds: free, evens: choice

5x200 Free on 3:30
   1. swim
   2. 2x100, 5 sec. rest between
   3. 4x50, 5 sec. rest between
   4. 8x25, 5 sec. rest between
   Break
   5. swim with this being the fastest one yet

5x100 kick    odds: choice    evens: flutter kick
5x150
   3x100 med, 50 fast
   2x50 med, 50 fast, 50 med
5x100 pull D1-2, 3-4, 5 all out spring
5x50 warmdown