Warm-up:
2 x [100 Swim/100 Kick/100 Drill]

Main Set:
2 x 200 (15-20 sec rest b/w each)
50 Kick/50 Swim Strong!>repeat

12 x 25 (on 35-50)
1-3 Strong Effort
4-6 Ez choice

300
100 Swim (build the 100)/100 Kick/100 Swim (build the 100)

6 x 25 (on 30-45)
2 Strong/2 ez/2 Strong

400 Pull
-200 Build/200 mod.

4 x 25 FAST (on 30-40 sec)
Warm-down:
150 choice