2hrs

200 swim/200 kick/200 pull/200 swim

7 X 100's 50 kick/50 drill :10 sec rest

4 X 25's Free Desc. 1-4 on :30/:45
1 X 100 Free on 1:30/1:45/2:00
4 X 50's Choice Desc. 1-4 on 1:00/1:10
1 X 200 I.M. on 3:45/4:00/4:30
4 X 75's Free Desc. 1-4 on 1:00/1:10/1:20
1 X 300 Free on 4:30/5:00
4 X 100's Choice Desc. 1-4 on 1:45/2:00
1 X 400 I.M. nice aerobic pace
1 X 500 Free (April Fools!! However, everybody on the team did the 500, great job!!)

200 warm-down

Total yards= 4,200