3800 yds

200 Swim, 200 kick, 200 pull

5x200
  1. Free
  2. 150 Free, 50 choice
  3. 100 Free, 100 choice
  4. 50 Free, 150 choice
  5. 200 choice

Repeat from the bottom. 5x200

5x100 Free
 1. 100 medium
 2. 75 medium, 25 fast
 3. 50 medium, 50 fast
 4. 25 medium, 75 fast
 5. fast

100 ez

5x100 choice
 same pattern

100 warm-down