4200 yds

600 standard warm-up

4x75 (kick, drill swim)
3xperimeter of the pool swim

300 swim or pull
3x100
6x50

200 swim or pull
2x100
4x50 (12.5 sprint, 12.5 ez, repeat)

30 minute vertical kicking set
  4x  hands out of water
        hands on head
        hands out of water
        streamline
     1. flutter kick 2. breast 3. dolphin 4. choice

3700 yds

Congrats Utah Half-Ironman participants

600 standard warm-up

2x500 (25 fast, 25 med, 50 fast, 50 med, 75 fast, 75 med, 100 fast, 100 med)
   1. Free  2. pull
2x50 non-free

2x300 (50 med, 25 fast, repeat) 1. Free 2. pull
2x50 non-free

2x200 (100 med, 50 fast, 50 med) 1. Free 2. pull
2x50 non-free

2x100 (50 med, 25 fast, 25 med)
2x50 non-free

6x50 gut-busters. (15 sec. kick on wall, flipturn, sprint a 50)

200 warmdown

4200 yds

600 standard warm-up
4x100 alternate 100 IM and Free. DPS
2x5x200
   1. swim
   2. 2x100, 5 sec. rest between
   3. 4x50, 5 sec. rest between
   4. 8x25, 5 sec. rest between
   1 minute rest
   5. 200 fastest one yet
First round: Free, Second round: stroke or IM

400 pull (8 fast pulls, 8 slow pulls)
300 kick (6 fast kicks, 6 slow kicks)
200 swim (4 fast pulls, 4 slow pulls)
100 easy ( 2 fast strokes, 2 slow strokes)

200 warmdown

4200 yds

The workout was 4200 yds today, but I can only remember 2400 of it. Oops. This is the part that I remember.

600 standard warm-up
50 worst stroke, 100 best stroke, 150 IM (fly, free, back, free, breast, free), 200 Free, 150 free, 100 free, 50 free
25 kick, 50 swim, 75 kick, 100 swim, 100 kick, 75 swim, 50 kick, 25 swim
400 pull Free (100 med., 200 fast, 100 med)
300 pull Free ( 100 med, 100 fast, 100 med)
200 pull Free (50, med, 100 fast, 50 med)
100 pull Free (25 med, 50 fast, 25 med)

200 warmdown

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