300 swim
200 kick
200 pull
100 drill swim

12 x 50 IMO :55

8 x 100 odds pull on 1:25, even kick on 2:00

5 x 100 on 1:15
50 EZ on 1:05
1 x 50 choice best effort on 1:05
50 EZ 1:05

4 x 100 on 1:15
50 EZ 
2 x 50 best effort 
50 EZ

3 x 100 on 1:15
50 EZ 
3 x 50 best effort 
50 EZ

2 x 100 on 1:15
50 EZ
4 x 50 best effort
50 EZ

1 x 100 on 1:15
50 EZ
5 x 50 best effort
100 EZ