Warm up
600 swim, 200 kick
12x50 - 1:00 odd with fists, even swim
16x25 - :30 (4 drill of each stroke)
8x100 - 1:40 odd free, even IM
12x75 - 1:30 (kick/drill/swim)
Ladder down:
400 - 1:20 base
300 - 1:30 base
200 - 1:40 base
100 - EZ
10x50 kick 1:00
Swim down
=5000+ SCY
