400 (100 swim, 100 kick)
400 (200 pull, 200 drill)
4 x 200 :20 rest
1: Moderate Free
2: 50 fast/100 ez/50 mod
3: Moderate Free
4: 50 stroke fast/50 ez/ 50 stroke fast/ 50 ez
(3x)
3 x 50 @ :10 rest (1 ez, 1 mod, 1 fast)
1 x 150 EZ :20 rest
200 EZ
________________
2700 SCY
About an hour
