10-minute warmup on your own
10 x 50 @ 1:00 – Drill – 3-4 50s of each non-freestyle stroke
8 x 25 @ :40 – Reverse IM order, 2 of each stroke
12 x 75 IM @ 1:30 like so: odds are fly/back/breast, evens are back/breast/free
4 x 150 kick – hard/moderate/harder by 50
50 EZ
8 x 25 fly @ :45
100 EZ
~2550 yards total not including 10-minute warmup