My sandisk extreme III card came with recovery software but I hope I dont need it. My workflow protects me from most user error, but not hardware error.
I copy my files onto the computer and put the memory card back in the camera (with pictures still intact). I then delete a lot of the bad pictures (I often bracket or take several versions of the same thing, so I only keep the best ones) and do some editing. After that, I plug in my external drive and create a backup copy. At this point I know its ok to reformat the card in camera. This way I always have two copies of the pictures and in case I delete the wrong file I can go back to the memory card and retrieve it.