Fun 400s

Warm Up:
8x100
2 free, 2 stroke, 2 kick, 2 free
Main Set:
4x100 on B+5
2x200 on B
1x400 on B-5
1x400 on B-5
2x200 on B
4x100 on B+5
Total: 3200

200s

Warm Up:
3x400
1. every 3rd 25 side-side kick
2. every 3rd 25 stroke
3. Pull
Main Set:
5x200 desc on base
800 free on base, steady
8x75 (25 kick/50 swim)
Total: 3600

Pyramids (yay!)

Warm Up:
500 swim
5x100 free on B+5
10x50 stroke/free on B+10
Main Set:
100-200-400-200-100
free on base
50-100-200-100-50
stroke of choice :10 RI
Total: 3000