2hrs

400 swim, 300 pull, 200 kick, 100 swim

8 X 100's 50 drill/50 swim on 1:45/1:55/2:00

32 X 50's
#1-4)  I.M. Order on 1:00/1:10/1:20
#5-8)  Fly Descend on 1:00/1:10/1:20
#9-12) I.M. Order on :55/1:00/1:15
#13-16)Back Descend on 1:00/1:10/1:20
#17-20)I.M. Order on :50/:55/1:00/1:15
#21-24)Breast Descend on 1:10/1:20/1:30
#25-28)I.M. Order on :45/:50/1:00/1:05
#29-32)Free Descend on :50/:55/1:00

100 easy

100 Fast for time!

300 swim down

Total: 3900 yards