4700 yds

4x200 (swim, kick, pull, swim)
4x150 Free (50 medium, 50 fast, 50 medium)
4x100 Free pace
4x75 rolling IM
4x50 odds: Free sprint, evens: recovery
4x25 underwater swim
Break
4x50 odds: sprint evens: recovery
4x75 (50 free, 5 sec. rest, 25 sprint)
4x100 IM
4x150 swim
4x200 odds: IM evens: Free

3700 yds

Heidi's Workout

600 standard

10x50 odds: Free, evens: kick

3x150 free
3x100 stroke
3x75 free
3x25 stroke

2x150 pull
2x100 pull
2x75 pull
2x25 pull

1x150 free
1x100 stroke
1x75 free
1x25 stroke

12x25 odds: underwater kick evens: swim

200 w/down

3500 yds (kicking)

Heidi's workout

600 standard warm-up

5x100 pull Free

2x100 breast
2x100 back
2x50 fly drill
2x50 free
500 swim

2x100 flutter kick
2x100 dolphin kick
2x100 breast kick
3x50 whip kick with hands out

2x50 free
2x50 high elbows free
2x50 streamline kick on back
2x50 free

200 warmdown

3000 yds

Only 1 hour due to a triathlon

600 standard warm-up

300 (100 DPS, 50 build, repeat)
3x100 pace

400 (100 free, 50 non-free, 50 free, repeat)
8x25 odds: 100% effort sprint, evens: ez

300 build within each 100
3x200 Free 1. 150 med, 50 fast) 2. 100 med, 50 fast, 50 med  3. 50 med, 50 fast, 100 med

300 warm-down

4100 yds

Becky's workout

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

8x50 2x (25 fly drill, 25 free) 2x (50 Free) repeat
200 pull
500 Free swim (every 4th 25 is fast)
100 kick fast

6x25 odds: Free, evens: non-free
200 pull
400 Free (every 4th 25 fast)
100 kick fast

4x25 odds: Free evens: underwater
200 pull
300 Free (every 4th 25 fast)
100 kick fast

2x25 Free sprint
200 pull
200 Free (every 4th 25 fast)
100 kick

200 warmdown

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