Warm Up:

200 swim-15 secs. rest

200 pull- 15 secs. rest

2 x 100 kick-10 secs. rest

Main set:

4 x 200 IM-20 secs. rest as

200 kick (IM order)

8 x 100 IM 20 secs. rest

200 kick (IM order) 

16 x 50 as 4 x 50 fly, 50 back, 50 breast, 50 free- 30 secs. rest

8 x 25 on 45 secs. IM order

Warm Down:

200 easy swim

Total: 4,000 yds.