2200 yards

400 Swim
300 Pull
200 Kick
100 Drill
6 x 100 (:15 rest
2/ 1:45 2/ 1:40 2/ 1:35
2/ 1:50 2/ 1:45 2/ 1:40
2/ 1:55 2/ 1:50 2/ 1:45
2/ 2:00 2/ 1:55 2/ 1:50
2/ 2:05 2/ 2:00 2/ 1:55
6 x 100 Pull (:15 rest 2/ easy 2/ med 2/ hard )

10 minutes practicing flip turns with and without paddles.