150s

Warm Up:
3x100 free
500: 100 catch-up, 100 2 arm drill, 100 free, 100 2 arm drill, 100 catch up
Main Set:
10x150:
1. 25 ez, 25 fast
2. 25 fast, 25 ez
3. 50 ez, 50 fast
4. 50 fast, 50 ez
5. 100 ez, 50 fast
6. 100 fast, 50 ez
100 ez
7. repeat #3-6
Total: 2400 m