3,600 yards


Warm-up:


400 loosen
2 (3 X 50's kick @ 1:10, 150 swim @ 2:15)
6 X 50'S (2 @:50, 1 @ :40)

Main set:


4X 200's @ 2:40
400 swim @ 6:00
4 X 150's  @ 2:10
300 swim @ 4:30
4 X 100's  @1:20
200 swim @ 3:00
4 X 50's @ :45
100 swim EZ

(3000)