4100 yds

Becky's workout

600 warm-up (200 swim, 200 kick, 200 pull)

8x50 2x (25 fly drill, 25 free) 2x (50 Free) repeat
200 pull
500 Free swim (every 4th 25 is fast)
100 kick fast

6x25 odds: Free, evens: non-free
200 pull
400 Free (every 4th 25 fast)
100 kick fast

4x25 odds: Free evens: underwater
200 pull
300 Free (every 4th 25 fast)
100 kick fast

2x25 Free sprint
200 pull
200 Free (every 4th 25 fast)
100 kick

200 warmdown