10min warm up (200m)
2x 200-free
2x 200 free (breathe every 3/5 by 50)
2x 100 IM
1x 300 free (50 swim/50 kick)
2x 200-free
2x 200 free (breathe every 3/5 by 50)
2x 100 IM
??
Not too sure about this one...

5min warmup (200m- 100 free, 100 backstroke)
Drill: 50 Free, 25 one arm, breathing on opposite side, 25 opposite side arm/breathing

Core Practice done 2x:
4x 100 pull on Base + 5s
400 for time
2x 100 Pull Base +5s
200 fast
 
Warmdown