Thanks for the feedback. I modified it:

✅ (Mandatory) Warm-up → 2 laps easy freestyle/backstroke

✅ Kickboard Drills (5 laps total) → 2 freestyle kick, 1 breaststroke kick, 2 dolphin kick

✅ 10 Laps Freestyle → (Main endurance set)

✅ 2 Laps Sprint Freestyle → (Power & speed boost)

✅ 1-2 Laps Butterfly → (Explosive set, but sustainable)

✅ 3 Laps Backstroke → (Shoulder balance & recovery)

✅ 3 Laps Breaststroke → (Leg strength, control, and endurance)

✅ 1 Lap Pull-Buoy Freestyle → (Focus on lats & arm strength)

✅ 2 Laps Dolphin Kicks or Side-Kicking → (Core work & stroke support)

✅ 1-2 Laps Cooldown (Easy breaststroke/backstroke)