500 Warm up- 25 free/25 back
5×200 Free 25 6 kick switch/25 5 kick switch/25 4 kick switch/25 3 kick switch/100 free maintaining a 6 beat kick, about :20-:30 rest
10×50 on 1:10 25 back/25 breast- working on IM back to breast turns
300 fly kick
4×100 Fly on 2:30, If fly gets to hard, switch another stroke.
300 Cool down
Total: 3000 yards, approximately 1h and 15 minutes
The times and distances and strokes can be changed to fit your needs. This practice is meant to give you ideas to make your practices more fun and challenging. As always, please listen to your body and only do what you can safely handle.