200 Free-200IM drill-200Kick
8 x 75-2 each stroke-25 Kick/50swim@ 1:15
6 x 200 # 2/5 IM, the rest free @ 3:00(free)/3:30 (IM)
8 x 50 hard Kick @ 1:00
6 x 100 Pull @ 1:30
8 x 25 free sprint @:30
200 Cool Down
3200 yards