3000 yds

Only 1 hour due to a triathlon

600 standard warm-up

300 (100 DPS, 50 build, repeat)
3x100 pace

400 (100 free, 50 non-free, 50 free, repeat)
8x25 odds: 100% effort sprint, evens: ez

300 build within each 100
3x200 Free 1. 150 med, 50 fast) 2. 100 med, 50 fast, 50 med  3. 50 med, 50 fast, 100 med

300 warm-down