3 x 150's (1 choice / 1 pull / 1 free)

2X {                                                                        } rest :10

               3 x 50's choice (25 drill / 25 swim)

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1 x 400 kick @ :20 rest

1 x 300 kick @ :30 rest

1 x 500 negative split free swim @ 8:30

1 x 500 FAST free swim @ 8:00

1 x 300 kick @ :20 rest

1 x 200 kick @ :30 rest

1 x 400 negatie split free swim @ 7:00

1 x 400 FAST free swim

16 x 25's @ :10 rest

                #1)  choice easy

                #2) starfish float - easy free

                #3) drill - single arm free

                #4) free swim - 2 breaths only

4600 yards

75-85 minutes