3 x 200 free warmup, 10 seconds rest in between
2 x 100 free/back by 25 @ 1:35/ 1:40/ 1:45
8 x 50 drill/swim IM order @ :55/ 1:00/ 1:05
4 x 150 freestyle build within the 150 @ 2:05/ 2:10/ 2:15
4 x 100 choice @ 1:40/ 1:45/ 1:50
6 x 50 first 4 head down sprint, last 2 head up sprint @ :50 / :55 / 1:00
150 cool down