2hrs

400 swim/300 Kick/200 pull/100 swim

4 X 100's 50 drill/50 swim on 2:00

Main set:
500 swim on 7:30/8:45
400 swim on 6:00/7:00
1 X 100 Fast on 2:00
300 swim on 4:30/6:00
2 X 100's Fast on 2:00
200 swim on 3:00/4:00
3 X 100's Fast on 2:00

10 X 50's recovery on 1:00

Total Yards: 4,200