4700 yds

600 w/up
4x300 Free
  1. swim  2. 200 medium, 100 fast 3. 100 med, 100 fast, 100 med. 4. 100 fast, 200 med
5x200 Free
  1. swim 2. 50 fast, 150 med 3. 50 med, 50 fast, 100 med 4. 100 med, 50 fast, 50 med 5. 150 med, 50 fast
50 easy
6x100 odds: non-free or IM, evens: Free
50 easy
8x50 odds: fast on 40, evens: recovery on 50
4x150 pull
200 warm-down