4300 yds

600 standard warm-up

4x   50
      100
      150
      200

1 and 4 all Free
2 and 3 (50 free, 100 free and breast, 150 free and breast and back, 200 reverse IM)

5x100 (2 medium, 1 fast, 2 medium)
4x100 (2 medium, 1 fast, 1 medium)
3x100 (1 medium, 1 fast, 1 medium)
2x100 (1 medium, 1 fast)
1x100 fast as you can go

200 warmdown

4200 yds

600 standard warmup

5x100 odds: kick, evens: non-free
6x50 long streamlines. Work those flip turns
4x250 Free
     25 breathe every 6
     50 breathe every 5
     75 breathe every 4
     100 breathe every 3

6x150     100 swim Free, 5 sec. rest, 50 sprint non-free
4x200 IM (last two are warm-down)

3800 yds

Heidi's workout

600 warmup standard

25 choice
50 kick
75 choice
100 free
150 choice
200 free
300 pull
500 swim
300 pull
200 free
150 choice
100 free
75 choice
50 kick
25 choice

3x  100 kick IMO
      100 IM swim
      100 drill IMO