More or less:
Warmup: 200 swim, 150 pull, 150 kick, 4 x 75 by 25s of right arm, left arm, catch-up (with fins)
4 x (2 x 50 drill) (long dog paddle, reverse catch-up, opposite side breathe right-arm left-arm, something else I can't remember)
Main set, done twice:
3 x (3 x 50 on :55), with 1:00 RI after each set of 3
150 easy swim
Then we did random hundreds of various kinds while the coach did some videotaping--I think he's going to edit it so he can show it to us next week. I did 100 each of drill, pull, swim as suggested, then 3 100s of IM for variety, that backstroke was feeling pretty good... Maybe another couple hundred free, including the 75 where I was taped.
My catch felt pretty good, form in general good & quite enjoyable swimming, only it was one of the rare occasions when swimming could not counter a strong sense of dysphoria and misanthropy, my thoughts just never got quiet, very annoying!