10-minute warmup on your own
10 x 50 @ 1:00 – Drill – your stroke of choice
8 x 25 @ :40 – Reverse IM order, 2 of each stroke
2 x (4 x 100) stroke @ 2:00 – move a fast 25 through the 100 like so:
1) 25 fast/75 mod
2) 25 mod/25fast/50 mod
3) 50 mod/25 fast/25 mod
4) 75 mod/25 fast
8 x 75 kick @ 1:40, your stroke of choice
50 EZ
8 x 25 fly @ :45
100 EZ
~2500 yards total not including 10-minute warmup