300 Free, 200 Choice, 100 Form
8 ×50 @ 1.10 (#1 stroke) progress 1-4, 5-8 [6 @ 1:30, progress 1-3,4-6]
6 × 125 swum as #1 Free, #2 100 free/25 form, #3 75 free/50 form, #4 50/75, #5 25/100, #6 all form stroke. Broken 5s at stroke change. Top lanes @2:30/2:45, Middle lanes @2:45/3:00 Slower lanes @3:00/3:20. Change interval after number 3.
4-6 × 100 Pull (or drills if you don't have a pull buoy), choice with 15s rest. (To be adjusted to (a) bring the lanes back in phase and (b) allow time for some starts).
As time permits - some 1/2 - 1 length sprints from the blocks. You know better than I do which strokes you need to start on.
Easy till 0930.