Warm-up set:   12 x 50 on 1  Drill up/Build back

Main set:     No break between the following sets
                Build 800 to a good pace
                8 x 100 at your target time interval
                400 Easy free progressive into drill swimming
                4 x 100 of secondary stroke on 2
                200 secondary stroke drill

Kick set:    6 x 100 kick on 2:15

Cool down:        10 x 50 on 1   Swim down hill/  Good long streamlines off all walls