10-minute warmup on your own
10 x 50 @ 1:00 Drill – your stroke of focus
8 x 25 @ :40 – Reverse IM order, 2 of each stroke
2 x (4 x 150 @ 30 seconds per 25) Broken like so:
- 50, 25, 25 your stroke
50 of stroke after your stroke in IM (i.e. if your stroke is backstroke, this 50 would be breaststroke) - 25, 50, 25 your stroke
50 of stroke after your stroke in IM - 25, 25, 50 your stroke
50 of stroke after your stroke in IM - 25, 25, 25, 25 your stroke
50 of stroke after your stroke in IM
100 EZ swim after the first 4 and finishing the set
10 x 50 kick, alternate freestyle/backstroke
100 EZ swim
8 x 25 fly @ :45
100 EZ
3000 yards total (not including 10-minute warmup)