3300 yds

600 standard warmup

12x50 Free (2 medium DPS, 1 fast)

400 pull
4x125 (50 free, work the 50 backstroke, 25 free)
300 pull
3x100 pace
200 pull
200 IM or choice

200 warmdown

Lots of technique discussion tonight.

3900 yds

I subbed tonight

200 swim, 200  kick, 200 pull

2x  300        Round 1: Pull                      Round 2: 100 free, 100 choice, 100 free
      2x150    100 free, 50 worst stroke     IM, but drop a stroke
      3x100     Free pace                             Kick (10 fast kicks, 10 slow kicks)
      6x50     Choice D 1-3,4-6                  Free D 1-3, 4-6

25 underwater, 50 swim, 75 (25 underwater, 50 swim), 100 swim, 125 (100 swim, 25 under), 150 swim, 175 (125 swim, 25 under, 25 swim), 200 swim

4000 yds

600 standard warm-up

4x250 odds: 100 free, 50 IMO, 100 IM or choice
           evens: 100 free, 50 IMO, 100 Free

4x25 Fly
4x200 Free (count strokes for a 50, -1, -1, -1)
4x25 Back
4x150 (100 free medium, 50 faster)
4x25 Breast
4x100 Pace
4x25 Free
4x50 Descend

200 warmdown