3800 yds

Heidi's workout

600 standard warm-up

8x50 (dolphin kick to middle, rest flutter kick)
10x50 Drill (2x breast drill, 2x fly drill, 2xhigh elbows free, 2x tap and slap, 2x streamline kick on back)

4x4x100
    4x 50 back, 50 free
    4x 50 breast, 50 back
    4x 50 free drill, 50 free swim
    4x 50 fly, 50 free

500 pull

200 warm-down

4400 yds

600 standard warm-up

6x150 odds: 100 kick, 50 swim    evens: 100 drill, 50 swim

2x400 1. breathe by 50: 3, 5, 3 7, 3, 9, 3, 3     2. Swim or Pull
2x50 non-free swim

2x300  1. breathe by 50: 3, 5, 7, 9, 3. 3   2. swim or pull
2x75 (50 non-free, 25 free)

2x200   1. Breathe by 50: 3, 5, 3, 5    2. swim or pull
2x100   1. Breathe by 25: 3, 3, 11, 3  2. swim or pull

6x150 odds: free   evens: choice

4400 yds

600 standard warm-up

2x300 Free  1. 150 long streams,  150 fast flipturns) 2. 100 Free, 50 build choice

100 IM Drill
4x100 Free slower pace    ex: 1:40

200 IM (Fly, Free, Back, Free, Breast, Free, Free, Free)
3x100 Free pace -5          ex: 1:35

300 IM (kick, drill, swim)
2x100 Free pace -10        ex: 1:30

400 (4x100 IM odds: Drill Fly and Breast  evens: Drill Back and Free)
1x100 Free pace -15        ex: 1:25

100 easy

600 pull (150 ez, 150 medium, 150 faster, 150 ez)

400 pull (Same pattern, by 100)

200 warm-down