Notes
Warmup:
4x100F = 400yd
Drill:
4x25 (25 with focus on R arm L kick then 25 with focus on L arm R kick) = 100yd
Main Set:
200F + 6x25 (4IM + 2 choice) + 2x100F + 6x25 (2 easy / 1 fast, 2 easy / 1 fast) + 4x50IM (or none F) + 6x25 N/S = 1050yd
Recovery:
4x25 w/ 0:10R choice = 100yd
Total = 1650yd