2100 yds

200 yds warm-up
8x25 odds: non-free  evens: free
20x25 kick (5x4x25) (1. normal kickboard, 2. snowplow, 3. tombstone 4. normal)
100 swim
3x  200 build to sprint
      100 IM hard

4xmid-pool 25's sprint
100 warmdown