3 x 400s Warmup  1. free  2.  IM drill  3. backstroke
20x 50s dolphin kick with fins @ 45 (1-10 front, 11-20 back)
5 x 100s free (right side breathing only)
8 x 200s 3,3 breathing @ 2:40
5 x 100s (left side breathing only)
12 x 50s (1-4 fly, 5-8 back, 9-12 breast) @ 1:15
100 warm down

This is the stud workout; adjust distance and intervals for your lane