2hrs

250 Swim/250 Kick/250 Pull/250 swim

5 X 100's 50 Drill/50 Swim on 2:00

1 X 200 STROKE/I.M. ON 4:00/4:30
1 X 300 FREE ON 5:00/5:30
2 X 100's STROKE/I.M. ON 2:00/2:30
1 X 300 FREE ON 4:50/5:20
4 X 50's STROKE ON 1:00/1:10
1 X 300 FREE ON 4:30/5:10
8 X 25's STROKE :45
REST 2-3 MIN.
1 X 200 FAST FREE.

1 X 300 WARM-DOWN.

3700-3800 TOTAL YARDS