Submitted by reader Greg Friedlander
20 minute warm up (1000 yards crawl-timed not counting laps, but it's about the same thing, add or subtract a couple of minutes as required)
5x(200im, 100kick, 100crawl,100kick)
200 yard warm down
I do the 100's with flippers just to get through it quicker.
Note that each of the 5 sets is 500 yards so you can trip down to 3000, 25000, etc just by cutting out a set. (add back in the warm down for extra 200))