2800 yds

4x150 (100 swim, 50 kick)
5x100 (1. breathe every 3, 2. breathe every 5, 3. breathe every 7 4. breathe every 5 5. breathe every 3)
kick set
 25 sprint, 50 med, 75 sprint, 100 med, 100 med, 75 sprint, 50 med, 25 sprint
swim ladder
 50 Free, 100 IM, 150 Free, 200 IM, 200 Free, 150 Free, 100 Free, 50 Free
200 warm-down