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
6 x 50 IM Switch MAX SPRINT @ 3:30
50 or 100 EZ after each 50 SPRINT
10 x 25 @ :45 – streamline dolphin kick underwater for 10 kicks, then breakout and swim EZ the rest of the 25
100 EZ
8 x 25 fly @ :45
100 EZ
~2000 yards total not including 10-minute warmup