A little something for 20's muscles.

10 x 100 on 1:30/1:20 free EN1/EN2
1-5/6-10

2 x 3 x 300 on 4:15 EN2
Rotate back through 1-3, IM through 4-6

4x{3 x 100 on 1:25 EN2
{1 x 200 on 3:45 EN3
{Hold BT+:15 or better

3 x 4 x 100 on 1:40 EN1
Rnd 1 back, rnd 2 free, rnd 3 back

6,000 meters SCM

I forgot my suit. It's not my fault.

1 x 200 ch REC

8 x 50 on :50 free/back EN1

4x{2 x 125 on 1:45 back EN2
{1 x 50 on 1:00 DK SLOB EN2
{2 x 75 on 1:00 free EN2

2,400 Yards

I am the walrus

5 x 200 on 2:50/3:10 alt free/back EN1

1x{1 x 200 free EN1
{1 x 400 IM EN1
{1 x 600 free EN1
{1 x 800 IM EN1
{1 x 100 free EN1
:10 rest

4x{3 x 50 on :50 back EN2
{2 x 75 on 1:15 IM EN2
{1 x 200 on 3:00 free EN3

6,000 meters SCM