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10-8 Distance

Warm-up
200 swim
200 kick on back
6X50 drill (fingerdrag, pause, and catch-up, two times through)

Main
8X300
1,3,5,7 free
2. 100 free/100 IM/100 free
4. 100 stroke/100 free/ 100 stroke
6. 100 free/100 stroke/100 free
8. 100 IM/100free/100IM

100 EZ

500 speedplay (half fast half ez)

200 cooldown