2200 yds

500 warm/up
2x   50
      100
      150
      200
      The swimmer decides how much of each stroke to do, but all strokes need to be represented. Most people chose to do 50 Breast, 100 IM, 150 Back, 200 Free

300 kick (25 sprint, 25 ez)
400 Free swim (100 no kick, 100 2 beat kick, 100 4 beat kick, 100 overkick)