300 choice
200 kick
200 pull
100 scull

4 x 75 progressive IM 1:15
4 x 75 desc free 1:05

200 pull 2:45
5 x 100 @ 1:30, 1:25, 1:20, 1:15, 1:10
50 EZ

200 IM 3:20
4 x 100 @ 1:25, 1:20, 1:15, 1:10
50 EZ

200 50 free/50 back 3:00
3 x 100 @ 1:20, 1:15, 1:10
50 EZ

200 IM 3:20
2 x 100 @ 1:15, 1:10
50 EZ

200 pull 2:45
1 x 100 @ 1:10 
100 EZ/cool down

4200 total