2200 yds

500 w/up

5x100 (25 dolphin kick on back, 25 worst stroke, 50 Free)

200 recovery
50 Free sprint on 45
150 recovery
50 Free sprint on 45
100 recovery
50 Free sprint on 45
50 Free sprint on 45
50 Free sprint on 45

100 easy swim

10 minutes for sprint 25's from a dive