WARM UP:
20 Secs rest between each
8*25 Free (8 u/w dolphin kicks off each wall)
200 IM
100 Kick

MAIN
Choose time cycle that you get approx 10-20 secs rest on each interval
2 Rounds of:
200 Free
2*100 Free
4*50 Form stroke (main stroke other than freestyle)

FINISHER
10*25s on 60 secs to be done as:
3 Fast Kick
1 Fast Swim
1 Easy Swim

COOL DOWN
50 Kick
50 Backstroke