3000m

Warm-up:
500s/300p/200k/100s (p=breathe every 5)

Sets:
6x50 brst kick no brd on 1:15
8x50 pull breath every 5 on 1:00

5x4x50 IM order 25drill/25 swim :10 rest, 1:00 min rest after ea IM

Cool down:
200s

Total: 3000m 1hr. 10min