Technique

Warm Up:
500 free with middle 100 stroke
300 free with middle 100 kick
Main Set:
2x200 free (50 kick, 50 1-arm, 50 catch-up, 50 fist)
1x200 free
2x200 stroke (50 kick, 50 1-arm, 50 catch-up, 50 fist)
1x200 back
3x200 IM kick (ugh!)
Total: 2600