200 free, 2×100 free, 4×50 form stroke. Take 10-15 sec between each swim.
8 × 150 off an interval which will give about 20s rest. (i.e. lanes 1-3 @3:00 or 3:10; lanes 4 & 5 @3:30) swum as:
2 as 50 fly, 50 back, 50 fly
2 as 50 back, 50 breast, 50 back
2 as 50 breast, 50 free, 50 breast
2 as 50 free, 50 fly, 50 free.
Lane 6, should omit one of the double fly swims.
n × 75 @ 1:45 swum as 50 free/25 form stroke with 5sec rest after the 50.
Easy swim until we get kicked out.