3400 meters

10 minute warmup
3x300 1. 100 kick, 100 IM drill, 100 kick  
           2. 100 stroke, 100 free, 100 stroke  
           3. 100 free, 100 choice, 100 free

4x100 Free Pace
400 (50 IMO, 50 Free)
3x100 Free Pace
300 (100 stroke, 100 free, 100 stroke)
2x100 Free Pace
200 IM
1x100 Free Pace
1x100 IM
100 warmdown