4300 yds

15 minutes warm-up (800)

100 Free, 200 IM, 300 pull, 200 IM, 100 Free
50 worst stroke, 100 best stroke, 150 (25 IMO, 25 Free), 200 Free, 150, 100, 50
25 kick, 50 swim, 75 kick, 100 swim, 100 swim, 75 kick, 50 swim, 25 kick
4x100 Free rotate a hard 25 through
400 pull (100 medium, 200 harder, 100 medium)
300 pull (100 medium, 100 harder, 100 medium)
200 pull (50 medium, 100 harder, 50 medium)
100 pull