10-minute warmup on your own
10 x 50 @ 1:00 – Drill – your stroke of focus
2 x (100, 75, 50, 25, 25, 50, 75, 100 – 50 EZ)
ladder should be your stroke of choice. Sendoff is 1:45 for 100s, 1:20 for 75s, 1:00 for 50s, :40 for 25s.
10 x 50 kick your stroke @ 1:10 – odds 60%/70% effort, evens 80%/90% effort
100 EZ
8 x 25 fly @ :45
100 EZ
~2400 yards total not including 10-minute warmup