Semi-stroke
400 warm-up
50 fly on 1:00
100 (50 fly/50 back) on 1:40
150 (50 fly/50 back/50 breast) on 2:20
200 on 3:00 (200 broken IM - second 25 of each 50 is free)
250 on 3:40 (100 fly/50 back/50 breast/50 free broken)
250 on 4:30 (100 breast, 50 free, 100 breast)
300 on 5:20 (200 breast, 100 free)
350 (200 breast, 100 free, 50 breast)
6 x 100 (even breast/odd free) on 1:45
4 x 50 cool-down
Total distance: 2850yd/1.62mi