300free-200pull-100Kick
8 x 50 25 drill/25swim-2 of each stroke @ 1:00
6 x 75 odd free/ even IM (don't do free leg) @ 1:20
4 x 100 free @ 1:40
2 x 200 #1 stroke , #2 IM @ 3:30
4 x 100 free @ 1:35
6 x 75 (50 Sprint/25 easy) Choice @ 1:20
8 x 50 Kick odd free/even stroke @ 1:10
200 Cool Down
3700 Yards
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