2600 yds

10 minute warm-up
12x25 1. kick, 2. drill 3. swim repeat
4x150 (50 free, 25 sprint Free, 50 Free, 25 sprint free)
8x75 get 5 seconds faster each time 4x Free, 4x choice
4x150 (50 free, 25 sprint choice, 50 Free, 25 sprint choice)
warm down