Warm-up set:   12 x DW sprint type swims on 45

Main set:     6 x 200 on 2:30, 2:40, 2:50, 3:00
                    1 x 400 either IM or 50 Str/50 Free working rotation of body
                    6 x 150 on 1:50, 2:00, 2:10, 2:20
                    1 x 400 either IM or 50 Str/50 Free working alignment of body
                    6 x 100 on 1:15, 1:20, 1:25, 1:30\
                    1 x 200 IM or Stroke for time

Recovery set:    1000 easy
                                100 easy (3/4 catch-up working rotation)/ 100 Kick type drill

Cool down:        6 x turn 50's