2200 yds

400 w/up

4x50 Free (sprint 12.5 yds, rest ez)
4x50 Free (12.5 ez, 12.5 sprint, 25 ez)
4x50 (25 ez, 25 sprint)
4x50 (25 sprint, 25 ez)
4x100 IM
6xmid-pool 50's Work on turns
12x25 sprint from a dive
200 w/down