400 WU

4x200 2:35
   50 IM order in that order, rest is free
50 EZ
4x100 1:20 50 IMO/50 FR
50 EZ
4x50 IMO :45

4x200 3:00
   50 fr fast on #1.  add additional 50 every 200
50 EZ
4x100 1:30
   same as 200s but with 25 fast
50 EZ
4x50 variable :50

100 CD