2000 yards modified pyramid

100 swim
200 pull
300 kick

8 x 100 pace on an interval (pick the same interval and try to come in consistently)

300 pull
200 kick
100 cool down

1500 yards - yay 100s! (a shorter version of the yay 200s! set below)

200 swim
100 kick
100 pull
100 IM or free if you don't know strokes

3 x through this:
100 free on 1:45 or 2:00
100 free on 1:45 or 2:00
100 stroke (back, breast, or fly - do a different stroke each time through if you are up for it, otherwise stick to one you are good at) on 2:00 or 2:15

100 cool down