150s

Warm Up:
5x100 on B+10
12x50 on B+15
1st 4, kick/free
2nd 4, drill/free
3rd 4, all free
Main Set:
5x150 B-5
3x50 stroke B+15
3x150 B
3x50 stroke B+15
2x150 B+5
3x50 stroke B+15
Total: 2950 y

Speed Work

Warm Up:
100 free; 4x50 drill
100 free; 4x50 kick
100 free; 4x50 stroke
100 free; 4x50 free on B-5
Main Set:
3x thru
25 fast; 75 EZ
50 fast; 50 EZ
75 fast; 25 EZ (hardest!)
100 fast
100 EZ
Cool Down:
1x300
1x200
Total: 3000 yds

Ladder

Warm Up:
3x100 B+10, 4x50 drill
3x100 B+5, 4x50 kick
3x100 B, 4x50 stroke
Main Set:
1x400
2x300
3x200
4x100
Total: 3500

200s

Warm Up:
4x150 (50 drill/100 swim)
8x50 (1st 4 on B+5, 2nd 4 on B)
Main Set:
3x thru
3x200 on Base
(1-3 desc)
4x50 choice on B+15
Total: 3400

Pyramids

Warm Up:
100-200-300-400-300-200-100
all on B+5
Main Set:
3x50; 100
3x50; 200
3x50; 300
3x50; 400
50s on B+5; 100s on B-5
Total: 3200!