pre-meet workout

My 10 year old daughter (and everyone on her team) has been tasked with designing a pre-meet workout for the team. I don't know if this is a mental excercise or if its serious. Can someone point me to a url or source of information for such a workout? Age range: 8-14 5 x 2 hours workouts per week. 2500-3500 meters per workout except once a week they do stroke improvment. They need to be able to do their workout in a pretty crowded lane, in a pretty crowded pool. Lots of 50's I think.