2100 yards - nice mixture

(done in a 40 yard pool but can easily be modified)

200 swim
200 kick
200 pull

8x40 free on :45
8x40 back on :50

40 ez

2 x (100 on 1:50, 100 on 1:40, 100 on 1:30)

8 x 20 sprint (alternate free and fly) on :30

60 ez

1800 - Quick and fun pyramid

I did this in a 20 yard pool, but it can be adapted for 25 yards easily

400 free
200 back

free, 15 sec rest between each:
20 easy/20 hard
40 easy/40 hard
60 easy/60 hard
80 easy/80 hard
100 easy/100 hard
80 easy/80 hard
60 easy/60 hard
40 easy/40 hard
20 easy/20 hard

200 cool down

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

2000 yards - distance training

200 swim
200 kick
200 pull

3 x 400 free - build by 100 (meaning that you should be swimming hard by the end of end individual 400) - take 15-20 seconds rest between each

6 x 25 sprint - 15 seconds rest

50 cool down