200s are the Theme

 Lots of 200s mixed with some fast swimming.  

• 600 warm-up

Main Set
• 5 x 200 pull on 2:40
• 3 x 100 fast on 1:30 - these should be held at a good 2nd 100 of a 200 pace
• 5 x 200 kick on 3:15
• 4 x 50 fast on 1:00 - your choice of stroke, but think of it like a broken 200
• 5 x 200 swim on 2:30 - just make the interval
• 4 x 75 IM (no free or no fly, your choice) - hold a fast pace
• 5 x 200 IM on 3:00 - good walls

• 100 loosen

• 5,500 total

All swims were performed in a 25-yard pool.  Adjust intervals accordingly for your pool.