If you don't feel something strongly you're not going to achieve.

1 minute rest between sets

1 x 300 on 5:00 rev IM D/K/S REC

4x{1 x 75 on 1:15 fisted free drill EN1
{1 x 50 on 1:00 FK SLOB EN2
{1 x 100 on 1:25 Free EN1

8 x 25 on :45 Sprint Medley SP3

1 x 400 on 5:40 free, 3 hand hits off each wall EN1

2x{1 x 100 on 1:30 Free EN1
{1 x 100 on 1:25 Free EN2
{1 x 100 on 1:20 Free EN3
{1 x 100 on 1:35 I.M. EN1
{1 x 100 on 1:30 I.M. EN3
{3 x 50 on 1:30 Stroke FAST SP1

1 x 400 on 5:40 free, 3 hand hits off each wall EN1

1x{8 x 50 on 1:00 Drill/Quick Drill EN1-EN3
{4 x 25 on :45 Sprint Medley SP3
{1 x 100 on 2:00 CH EZ REC

4,100 Yards