Warm-up:
300 swim/300 pull/200 kick

Pre-Main set:
4 x 25 kick
2 x 50 Drill
100 swim @ 85-90% effort
-Repeat above 4-5x

20 x 25 (fast on :20, :25, :30 sec/ez on :30, :40)
-1 fast/1 ez
-2 fast/1 ez
-3 fast/1 ez....

Main set:
5-6 x 150 (on 2:15, 2:40, 2:50)
-25 kick/50 swim build/25 kick/50 swim build

400-600 pull
-100 strong/100 ez, repeat

Cool down:
150-200 choice