3600 yds

600 standard warm-up
4x75 swim

3x   300
       200
      150
      100
      50
                      1. 300 Free                    2. Choice                           3. Kick
                          200 kick                         IM                                    Choice
                          150 choice                     pull                                   IM
                          100 IM                           Free                                   pull
                          50  pull                          kick                                   Free

300 warm-down