Most of the swimmers on the team did this as an IM practice. If you have trouble with butterfly, try substituting 2L/2R fly for the butterfly, or try taking 2 or 3 strokes of fly and then switch to freestyle for the rest of the length. Team members who are primarily triathletes, did this as a freestyle practice. For example, on the 125s, they did 100 free + 25 of anything else but freestyle. Then 25 of anything else but free + 100 free. Likewise for the remainder of the practice.
WARMUP: 400
400 your choice, on your own
MAIN SET: 2000
4 X 125, plus 100 free at the end, on approx. :25 RI, swum as follows:
100 Fly + 25 Back
25 Fly + 100 Back
100 Back + 25 Breast
25 Breast + 100 Free
100 Free
200 EZ recovery
Swim the following on approx. :25 RI
75 Fly + 25 Back
25 Fly + 75 Back
25 Back + 75 Breasat
25 Breast + 75 Free
100 Free
200 EZ recovery
Swim the following with fins, on approx. :20 RI:
50 Fly + 25 Back
25 Fly + 50 Back
25 Back + 50 Breast
25 Breast + 50 Free
100 Free
100 EZ
Fastest lane had time to do the following. Other lanes did not have time to do this and went striaght in warmdown.
9 X 50 with fins. Three times through the following:
FL/BK
BK/BR
BR/FR
WARMDOWN: 200 EZ
Total Yardage: 2600/3050
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