We’re having everyone swim the same 4600 workout today.  Feel free to modify it if you need to.  

500 easy swim

500 free kick

500 free pull

20×25 (odd 25s sprint/even 25s easy), RI :15

5×200 choice, RI :20

14×100 (odd 100s IM/even 100s free), RI :15

200 easy swim

= 4600