3,450 yards


Warm-up:

300 choice
6x (100 swim x 1:20, 50 kick x 1:00)

Main set:
3x   300 pace x 3:30
     200 build x 2:30
     100 hard x 1:30
     50 ez x 1:00

3 x 100 x 2:00; 
50 kick HARD!
25 no breath
25 ez