2300 yds

325 warmup

9x125
    3x 100 medium Free, 5 sec. rest, 25 hard fly
    3x 100 medium Free, 5 sec. rest, 25 hard back
    3x 100 medium Free, 5 sec. rest, 25 hard Breast

10x50 (25 underwater no breathing, 25 breath as much as you want)
11x75 3 on 1:10, 3 on 1:00, 3 on 1:10, 2 ez