4600 yds

600 warmup
5x100 Free rotate a 25 fast throughout (75 med, 25 fast) (50 med, 25 fast, 25 med) (25 med, 25 fast, 50 med) (25 fast, 75 med) (100 med)

4x300 Free swim or pull (100 medium, 50 fast, 100 medium, 50 SPRINT)
4x100 same pattern as the 5x100
4x200 Free swim or pull (25 sprint, 50 med, 75 sprint, 50 med)
3x100 (50 med, 25 fast, 25 med)
4x150 (100 kick, 50 swim)

200 warmdown