4200m

Warm-up:
600s/600p/400k/100s

Sets:
30x50 alt 50 stroke (IM order, no free) on 1:30 and 50 free on 1:00
200k
4x100 IM :30 sec rest
8x25 fly :45 sec rest

Cool down:
200s

Total: 4200m 1 hr. 45 min.

My stroke work felt really good tonight. So good I did 8x25 fly! What?? Why?? But it felt good. It felt smooth. I was taking 2 breaths on the 25, one 1/2 way and one right before the wall. In total I did 450m fly! I think that might be a personal record.