Breakdown

1 minute rest between sets

1 x 300 on 5:00 rev IM DKS REC

1x{1 x 500 free on 6:40 EN1
{1 x 400 IM on 6:00 EN1
{1 x 400 free on 5:15 EN1
{1 x 300 IM on 4:25 EN1
{1 x 300 free on 3:50 EN2
{1 x 200 IM on 2:50 EN2
{1 x 200 free on 2:35 EN2
{1 x 100 IM on 1:20 EN3
{1 x 100 free on 1:10 EN3

6 x 200 back on 3:30 [150 Swim/50 FAST FK SLOB] EN2

2x{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:20 EN1
{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:15 EN2
{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:10 EN3
{1 x 100 back on 1:30 EN1

1x{3 x 100 free on 1:10 EN3
{3 x 100 back on 1:30 EN1

300 Cool Down

6,000 Yards