8X50 2 turn 50's on 1:15, emphasize the streamline. Slow pace, try to keep SL until past the flags
2X(12X50)S, 10-15 seconds rest
2nd time through, every 3rd 50 is kick, and the 2nd 25 of swims are fast.
8X75 on 1:20/1:30/1:40, last 25 IM order
200 cool down