400 swim
6x100 pull 1:40 1000 warm up
1x400 6:00
2x200 3:00
4x100 1:30
1 minute rest 1200

1x300 4:15
2x150 2:10
4x75 1:05
1 minute rest 900

1x200 2:40
2x100 1:20
4x50 :40
1 minute rest 600

1x100 1:15
2x50 :40
4x25 :20 300 3000 main set
300 warm down

4300 total