3000 yds

I was subbing.

600 standard warm-up

4x100 (50 underwater, 25 worst stroke, 25 best stroke)

2x    200 pull or swim
        175 IMO  (25 fly, 25 free, 25 back, 25 free, 25 breast, 25 free, 25 free)
        150  Dive in deep end (3xdives)
        125  IM double a stroke of your choosing
        100  Free sprint within flags
        75 kick with fins
        50 overkick with fins
        25 recovery

200 warm-down