4450 yds

600 standard warm-up

1650 broken (4x100 pace, 2x200 with the second faster than the first, 400 descend by 100 pull, 4x100 pace, 50 ez)

1000 broken  (4x250 Free. (100 medium, 50 sprint, 100 medium)

2x500 pull (75 med, 25 fast)

200 w/down