3000 yds

200 warm-up

4x   300
       200
       100
       2x50

1 round: 300 Pull, 200 IM, 100 kick, 2x50 Frree
2 round: 300 IM, 200 kick, 100 Free, 2x50 pull
3 round: 300 kick, 200 Free, 100 pull, 2x50 IM
4 round: 300 Free, 200 pull, 100 IM, 2x50 kick