3000 yds

500 w/up

400 Free (Descend within each 100)
4x50 non-free D1-4
300 Free (100 medium, 100 fast, 100 medium)
4x50 non-free 25 fast, 25 medium
200 Free (50 fast, 50 medium, repeat)
4x50 non-free (25 medium, 25 fast)
100 Free from a dive. Fast
4x50 non-free swim

3x200 pull
100 ez
I was the guest coach at Steiner Masters.