300 choice
200 kick
100 drill/scull

6x50 odds :40 evens :50

2 x 200 @ 2:40
1 x 300 25 stroke/50 free x4 cont @ 4:15
3 x 100 @ 1:15, 1:10, 1:15

50 active recovery

2 x 200 @ 2:35
3 x 1:50 desc @ 2:10, 2:00, 1:50
3 x 50 sprint choice @ 60

50 active recovery

2 x 200 @ 2:30
6 x 75 all ez, 25 fast/50 ez, 50 fast/25 ez, all fast, all ez, sprint
6 x 25 choice sprint @ :30 

4000 w/o cool down.