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
20 x 50 stroke @ 1:15 descend 1-4 five times
10 x 50 kick @ 1:15, your stroke of choice
50 EZ
8 x 25 fly @ :45
100 EZ
~2550 yards total not including 10-minute warmup