3800 yds

Subbing for Heidi

600 standard warm-up
100, 200, 300 Free, 250 choice, 150 choice, 50 choice

3x    200 get out each 25. Deep: dive or jump. Shallow: 10 vertical jumps
        250 swim (100 medium, 50 all out sprint, 100 medium)
        100 IM
        50 choice
        optional 10 push-ups or 10 crunches

200 warmdown