4200 yds

600 standard warm-up

4x75 (kick, drill swim)
3xperimeter of the pool swim

300 swim or pull
3x100
6x50

200 swim or pull
2x100
4x50 (12.5 sprint, 12.5 ez, repeat)

30 minute vertical kicking set
  4x  hands out of water
        hands on head
        hands out of water
        streamline
     1. flutter kick 2. breast 3. dolphin 4. choice