4850 yds

5x200 SKIPS (swim, kick, IM drill, pull, swim) warmup 
4x150 (odds: 50 choice, 50 kick, 50 choice) (evens: 50 free, 50 drill, 50 free)

2x400 Free (25 med, 25 fast, 50 med, 50 fast, 75 med, 75 fast, 100 med) 
2x50 non-free swim 

2x300 free (25 med, 25 fast, 50 med, 50 fast, 75 med, 75 fast)
2x75 (50 non-free, 25 free) 

2x200 (50 med, 50 fast, repeat) 
2x100 IM or choice 

2x100 (75 choice, 25 free sprint) 
2x150 choice swim 2x50 (25 med, 25 fast) 

2x50 (25 med, 25 fast)
2x200 IM or choice 

200 warmdown