12/1 mississippi half-step (3400)

500 free swim

1 x 200 kick / swim by 25 free (kick on back) @ 3:10    }
4 x 50 free swim @ :45                                                  } x 3

1 x 100 IM @ 1:35    }       
2 x 100 free @ 1:25   } x 2

1 x 100 IM @ 1:35    }
2 x 75 free @ 1:05     } x 2

1 x 100 IM @ 1:35    }
2 x 50 free @ :45       } x 2

1 x 200 easy