10-minute warmup on your own
10 x 50 @ 1:00 – Drill – IM switch or your stroke of focus
8 x 25 @ :40 – Reverse IM order, 2 of each stroke
20 x 50 USRPT @ 1:00 – holding 200 race pace
10 x 50 kick @ 1:10 – odds 60%/70% effort, evens 80%/90% effort
100 EZ
4 x 25 fly @ :45
100 EZ
~2500 yards total not including 10-minute warmup