400 warm-up
8x50 @ :55 odds free/ evens back
4x100 @ 2:20
1st 25: medium pace
20 seconds tread arms out at first wall
2nd 25: fast
15 seconds tread arms out at wall
3rd 25: faster
10 seconds tread arms out at wall
4th 25: sprint
2x100 IM drill @ 1:45
repeat 4x100 as before
8x50 @ :45
200 cool down

500 warm-up
8 x 50 IM order/free by 25 @ :50/:55
5 x 100 free @ 1:30
4 x 75 kick/tread/head up sprint @ 2:00
4 x 100 free @ 1:25
6 x 50 free/head up, tread arms up 15 seconds at the wall @ 1:15
3 x 100 free @ 1:20
long cool down