2500 yds

Anthony's Workout

300 warm-up
400 kick
8x100 (odds: IM drill, evens: IM swim)
15x50 Free
  4 on 1:00
  3 on 55
  2 on 50
  1 on 45
200 w/down

2300 yds

325 warmup

9x125
    3x 100 medium Free, 5 sec. rest, 25 hard fly
    3x 100 medium Free, 5 sec. rest, 25 hard back
    3x 100 medium Free, 5 sec. rest, 25 hard Breast

10x50 (25 underwater no breathing, 25 breath as much as you want)
11x75 3 on 1:10, 3 on 1:00, 3 on 1:10, 2 ez

12 Days of Christmas (2500 yds)

1x300 Free w/up

2x200 1. Free 2. Choice

3x100 kick build

4x75 rolling IM on 1:30

5x25 dive walk-around

6x100 pull Descend by 2

7x push-ups

8x 50 (odds: best stroke, evens: worst stroke)

Ran out of time to finish the rest. So, the workout was really the 8 Days of Christmas.

2700 yds

10 minute warm-up

6x75 (25 Free, 25 stroke drill, 25 free)
10 minute kick straight. Red light, green light.   (The fast lane did about 400-500)
300 Free
10x75
   1. medium
   2. all out sprint
        By set, odds: Free, evens: choice

300 Free

2700 yds

400 w/up
4x150  (100 Free build, 50 non-free faster)
5x100 (2 on 2:00, 1on 1:15, 2 on 2:00)
4x100 (2 on 2:00, 1 on 1:15, 1 on 2:00)
3x100 (1 on 2:00, 1 on 1:15, 1on 2:00)
2x100 (1 on 2:00, 1 on 1:15)
1x100 on 1:15
200 w/down

Thanksgiving workout 2500 yds

Heidi's Thanksgiving Workout (everything was 24 laps)

600 w/up (200 swim, 200 kick, 200 pull)
24x25 IMO
12x50 (4 stroke, 4 descend Free, 4 breathe 3, 5, 7, 9)
8x75 2 of each stroke
150 w/down

2100 yds

300 w/up
2x200 (50 dolphin rotate kick, 50 Free, 50 non-free, 50 Free)
3x25 underwater swim
vertical kicking set
    3x 30 seconds kick, 15 seconds rest.   1. hands out  2. arms crossed  3. hands on head  4. streamline
75 easy swim
400 free, get time
2x200 Free (faster than previous 400)
4x100 (faster than previous 200's)