3200 yds

The workout I did with Steiner Masters, but it was an excellent workout and deserves posting

500 w/up
4x100 (50 drill, 50 DPS)
6x125 IM (1. 50 fly, 25 Back, 25 Breast, 25 Free) (2. 25 fly, 50 back, 25 breast, 25 free) (3. 25 fly, 25 back, 50 breast, 25 free) repeat on
50, 100, 150, 200, 250, 250, 200, 150, 100, 50 Free on 50 base time. Alternate hard swim with easy swim
50 easy