2hrs

300 Swim, 200 Kick 300 Drill

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

1 X 200 Free Moderate on 3:00/3:15/3:30
4 X 100's Descend Choice on 1:30/
1 X 200 Free Moderate on 3:00/3:15/3:30
8 X 50's Choice Descend 1-4/5-8 on :50/1:00/1:10
1 X 200 Free Moderate on 3:00/3:15/3:30 
16 X 25's Choice Descend 1-4/5-8/9-12/13-16 on :30/:45 

100 easy

200 Fast for time!

300 swim down

Total: 3800 yards