Warm-up:
4 x [100swim/50kick]
2 x [200 Pull/50 Shark]

4 x 50 (on 1:00-1:15)
-5 strokes no breath
4 x 50 (on 1:00-1:15)
-25 other than free/25 Free

Main Set:
3-5 x 200 (15-20 sec rest)
 -25 Kick/25 Drill/50 Swim/100 Pull
4-6 x 100 Pull (on 1:20-2:10)
 -25 Strong/25 ez

 Warm-down: 200