Stay active, Team!  Here are four more workouts...

WORKOUT #5:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

4 x 200 S/K/P/S (by 200)

Rev Set:

8 x 25 (odd = Build, even = Drill)
8 x 50 (odd = Fast turn Free, even = Fast turn Choice)

Main Set:

(2x)
300 Free (R:15) 200 IM (R:15) 100 Specialty (R:30)
300 IM (R:15) 200 Specialty (R:15) 100 Free (R:30)
300 Specialty (R:15) 200 Free (R:15) 100 IM (R 1:00)

Cool Down: 

150 EZ...............................................................5150 Total Yards

WORKOUT #6:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

800 Swim, every 4th 25 = Kick on Back

Rev Set:

(2 x)  
50 Kick
100 Pull
150 Free Breathing every 7/5/3 by 50
200 IM Drill

Main Set:

4 x 200 IM (#1 = Drill, #2-3 = Mod, #4 = Hard)
50 EZ Free + 1:00 Rest
4 x 150 IM (no Free) (#1 = Drill, #2-3 = Mod, #4 = Hard)
50 EZ + 1:00 Rest
4 x 100 IM (#1 = Drill, #2-3 = Mod, #4 = Hard)
50 EZ + 1:00 Rest
4 x 50 IM Order (Hard/EZ by 25)

Cool Down:

150 EZ...............................................................4100 Total Yards

WORKOUT #7:

choose intervals that are appropriate to the type of workout you want!

Warm-up:

300 Swim, 300 Pull, 300 K/D by 25

Rev Set:

4 x 50 Build Choice
4 x 50 Free (1 breath down/2 breaths back)
4 x 50 Choice/Free by 25 (work the choice)

Main Set:

400 Swim EZ Pace
4 x 100 (3 Hard Free, 1 Hard Specialty)
400 Swim Mod Pace
4 x 100 (2 Hard Free, 2 Hard Specialty)
400 Swim Mod+ Pace
4 x 100 (1 Hard Free, 3 Hard Specialty)

Cool Down:

200 EZ...............................................................4100 Total Yards

WORKOUT #8:  

choose intervals that are appropriate to the type of workout you want!

Warm-up:

400 Swim
600 Alt (50 Free/50 Back/50 Kick)

Rev Set:

4 x 75 K/D/S Free
4 x 125 Rolling IM (Roll through 50 of stroke, keep everything in IM Order)
4 x 75 K/D/S Choice

Main Set:

6 x 250 Free (150 Hard + 100 Active Rest)
4 x 50 Kick @ 1:10
6 x 250 Free (100 Hard + 150 Active Rest)

Cool Down:

150 EZ................................................................5450 Total Yards