300m swim/200m pull/100m kick
4×100m with 20 second rest (25m water polo drill/75m no walls drill)
3×200m pull with 30 second rest (100m easy/100m strong)
4×50m kick with 15 second rest
200m easy cool down
Water polo drill: Swim with your head out of the water (like a water polo player). Look forward as if you were sighting a buoy or landmark in open water.
No Walls drill: As you probably guessed, turn before you get to the wall to simulate open water swimming.