4000 yds

600 standard warm-up

10x50 odds: kick, evens: swim

2x  300           1. pull       2. IM or choice
      2x150       1. Free Descend by 50        2. Fly, Free, Back, Free, Breast, Free
      3x100       1. Pace                                 2. IM or choice
      6x50          1. Free odds: sprint evens: recovery   2. odds: Free, evens: choice

4x75 (50 ez, 25 sprint)

200 warm-down

3700 yds

Heidi's Workout

600 standard warm-up

25 stroke
50 free
75 stroke
100 free
150 stroke
200 free
300 pull
500 swim
300 pull
200 free
150 stroke
100 free
75 stroke
50 free
25 stroke

6x100 (25 scull, 50 drill, 25 sprint)

200 warm-down

3300 yds

Saturday workout was 7-8 a.m. because of the triathlon

600 standard warm-up

10x250 (This was a fun workout, right?)
Change free to IM and back to Free

1.. swim
2. 200 Free, 50 fast
3. 100 Free, 50 Breast, 100 Free
4. 50 Free, 50 Back, 50 Breast, 100 Free
5. 50 fly, 50 back, 50 breast, 100 free
6. same as 4
7. same as 3
8. same as 2
9. same as 1
10. warm-down with something

200 warm-down

3000 yds

Becky/Heidi workout

600 warm-up

4x150 (75 drill, 75 swim)

3x400 (200 pull, 125 build, 75 IM)

4x250 (50 drill, 50 sprint, 50 kick, 100 Free)

4500 yds

600 warm up standard (200 swim, 200 kick, 200 pull)

2x500 Free swim or pull (75 Build, 25 fast, repeat 5x)
4x25  odds: No Breathing evens: swim

2x400 (150 build, 50 recovery non-free, repeat)
4x50  odds: kick evens: swim

2x300 (75 medium, 75 fast, repeat)
4x25   odds: underwater, evens: swim

2x200 (Fly, Free, Back, Free, Breast, Free, Free, Free)
4x50   odds: fast evens: recovery with long streamlines

2x100  Free  D 1-2
4x25   non-free

2x50 Ascend
4x25  warm-down

4000 yds

In honor of the new year (2014)

200x3 warm-up
0: 14x25 odds: No Breathing evens: Breathe as much as you want
100x4 IM or choice
400 x 2 Pull or swim (50 DPS, 50 work pull, 50 DPS, 50 build)

200 Descend by 50
175 DPS with long streamlines
150 Descend
125 DPS with long streamlines
100 Descend by 25's

Repeat 100, 125, 150, 175, 200

300 warm-down