3500 yards - mixing it up

300 Swim
300 Kick
300 Pull

10x50 pace on :50, 1:00, 1:00 (pick the interval depending on your ability)

two times through:
50 (10 sec rest)
100 (15 sec rest)
200 (20 sec rest)
100 (15 sec rest)
50 (10 sec rest)

6x150 (25 stroke/25 free by 50)

150 cool down