Warm up:
4x100s free descend 1-4 @ 1:40/1:55
6/4x50s kick with fins @ 1:00
8/4x25s @ :35/:45 sprint cycle
1-4 free
5-8 choice
Main set:
4x175s swim..100 free 75 IM or choice no free @ 2:45
6/4x125s pull last 25 is fast @ 2:00
8/6x75s @ 1:15 swim choice same stroke for 4/Descend 1-4, Ascend 5-8