10-minute warmup on your own
10 x 50 @ 1:00 – Drill – freestyle catchup or similar
8 x 25 @ :40 – Reverse IM order, 2 of each stroke
5 x 200 free @ 3:00 descend 1-5
5 x 100 kick @ 2:15
50 EZ
8 x 25 fly @ :45
100 EZ
~2600 yards total not including 10-minute warmup