I actually really liked this one:
Warm Up:
8x100
(25 free drill
25 back drill
25 free kick (no board)
25 back kick)
repeat 8x
Main Set:
600
(25 back
50 free
25 back drill (roll over vomit--free 2 strokes/back 3 strokes))
repeat 4x
300
(25 back
75 free)
repeat 3x
8x50
25 free
25 back
odds fast turn-over
evens slow, strong and long
Total Distance: 2100m
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