10-minute warmup on your own
10 x 50 @ 1:00 – Drill backstroke
8 x 25 @ :40 – Reverse IM order, 2 of each stroke
2 x (5 x 100 back) @ 2:00 like so:
1) 100 moderate
2) 75 moderate/25 fast
3) 50 moderate/50 fast
4) 25 moderate/75 fast
5) 100 fast
10 x 50 kick – hard/moderate/harder by 50
100 EZ
4 x 50 fly @ 1:15
100 EZ
~2600 yards total not including 10-minute warmup