3500 yds

400 warmup
2x300 (100 Free, 100 choice, 100 Free) (100 choice, 100 Free, 100 choice)
widths of the pool because we were the only ones there
2x200
2x100 (25 underwater, 75 swim)
10 minute kick set. NO STOPPING
100 easy
400 (4x100 IM)
300
200
100