300 swim-200pull-100K
8x 100 (50 drill-50swim), 2 of each stroke @ 2:00
9x 50 free (3 x easy-mod-hard) @:50
6 x 200 #1 free, #2 IM, #3pull, #4free, #5 IM, #6pull
8x 50 BIG KICK 50's-swim, but focus on having as big a kick as you can for the entire 50@1:00
4 x 25 underwater
200 Cool Down
3750 Yards
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