Warm-Up: 400 Swim
                  400 Reverse IM as 25 Drill, 25 Kick, 50 swim

Main Set:

25 fly
25 free easy
25 fly 25 back
25 free easy
25 fly 25 back 25 breast
25 free easy
100 IM
25 free easy
25 back 25 breast 25 free
25 free easy
25 breast 25 free
25 free easy
25 free

Do the above four times.