10-minute warmup on your own
10 x 50 @ 1:00 – Drill – 3-4 50s of each non-freestyle stroke
8 x 25 @ :40 – Reverse IM order, 2 of each stroke
12 x 100 IM switch @ 2:00 like so: 4 x (50 fly/50 back, 50 back/50 breast, 50 breast/50 free)
500 straight kick
50 EZ
8 x 25 fly @ :45
100 EZ
~2750 yards total not including 10-minute warmup