3000 yds

400 warmup

4x125 (100 medium free work turns, 25 fast choice)

4x   200 Free
       200 (25 stroke of round, 25 IM order)
          Ex. Round 1: 25 Fly, 25 fly, 25 fly, 25 back, 25 fly, 25 breast, 25 fly, 25 Free
                Round 2: 25 Back, 25 fly, 25 back, 25 back, 25 back, 25 breast, 25 back, 25 Free
       4x50 kick of the stroke
      

 Round 1: Fly
 Round 2: Back
 Round 3: Breast
 Round 4: Free