4000 yds

Heidi's Workout

200 Free, 100 kick, repeat warm-up
4x50 catch-up drill
4x50 kick
4x50 sailboat drill (or put a kickboard between your legs and swim)
6x50 build pull

100 kick, 200 swim, 300 pull
100 swim, 200 pull, 300 kick
100 pull, 200 kick, 300 swim

2x 25, 50, 75, 100 sprint the 25 and 75

200 warm-down