2,900 yards

Warm Up:  

100 Swim, 100 Kick, 100 Drill, 100 Swim 


Main Set

4 x 200 Every other lap is IM order on 3:15

ex: 200= 25 free, 25 fly 
         25 free, 25 back
         25 free, 25 breast
         25 free, 25 free

3 x 400 broken down...200 swim, 100 kick, 2x50 hard on 6:15

Pyramid Set 
  (30 seconds per 25, Build to 100 fast)

25
50
75
100           
75
50
25