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
3 x (
4 x 50 stroke BUILD @ 1:10
2 x 75 stroke at 200 race pace @ 1:45
50 EZ )
8 x 75 kick @ 1:40, your stroke of choice
50 EZ
8 x 25 fly @ :45
100 EZ
~2500 yards total not including 10-minute warmup