Workout #9 500 free 3 x 100 IM on 1:50 5 x 100 kick on 2:20 4 x 150 pull on 3:00 200 free on 3:30 2 x 150 drill,swim,sprint on 3:00 3 x 100 stroke on 1:45 4 x 50 choice on :50 3 x 100 free on 1:35 2 x 150 stroke on 3:00 200 IM on 3:45 300 cool down Total: 4000 yds