Multi-Stroke Workout.

Found this workout in USMS Swimming Magazine

:15 intervals, :30 between sets

Warm-Up

200 ez free
100 flutter kick
100 pull
100 swim
100 free catch-up drill
100 free zipper drill
100 free stretch
8 x 25 counting strokes

Main Set

Freestyle pyramid swim:
50/100/200/100/50

100 backstroke
2 x 50 backstroke kick
2 x 50 backstroke pull
200 backstroke
100 breaststroke
2 x 50 breastroke kick
2 x 50 breastroke pull
200 breaststroke
100 I.M.

Warm-Down

100 ez swim
100 choice

Total yardage: 2,500