3850 - Combination of sets

500 swim
200 kick
200 pull

10 x 50 pace on 1:00

3 x through:
100 easy
100 medium
100 sprint
all on 1:45

3 x 300 pull - bilateral breathe 5-7-5 by 100 (20 sec rest)

6 x 75 kick - build by 25 (20 sec rest)

200 cool down

3400 yards - Some Variety

400 swim
200 pull
200 kick

8 x 50 pace on 1:00

50 - easy/hard by 25
100 - build by 25
200 - stroke or drill
300 - swim
200 - stroke or drill
100 - build by 25
50 - easy/hard by 25

6 x 150 swim - middle 50 hard

4 x 25 underwater

200 cool down

3600 yards - Another Pyramid Variation

500 swim
400 pull - bilateral breath by 50
300 kick - easy/hard by 50
200 swim - build by 50s

6 x 100 pace on 1:45

200 swim - build by 50s
300 kick - 6 beat kick drill
400 pull - 4x100 on 2:00
500 swim - work the turns

200 cool down

3600 yards - Distance Work

400 swim
300 pull
100 kick

8 x 50 - pace on 1:00

5 x 400 - easy/hard by 50 - 20 sec rest between each 400

4 x 50 - 25 underwater/25 easy

200 cool down