Warm Up:

500 easy swim

4 x 100 easy IM - 30 secs. rest

4 x 50 descend to 80 %-30 secs. rest

Main Set:

 4 x 150 as 75 kick/75 swim- 30 secs. rest

4 rounds of:

75 all out, 75 easy on 2:00

50 all out, 50 easy on 1:30

25 all out, 25 easy on :45

300 easy pull

5 x 100 all out on 3:00

Cool Down:

300 easy swim  

Total:  4,000 yds.