This is a nice tune-up session for IM, it has a nice mix of aerobic work with some drills and sprints. The variety should help to keep it interesting.
Warm up 200m Fc, 200m IM order kick, 6x50m broken IM (50m Bf-Bc, 50m Bc-Brs, 50m Brs-Fc) focusing on change-over turns -set total 700m
Main Set 16x50m IM order, each 50 is 25m drill, 25m swim, 10 seconds rest per 50m
8x100m IM off 1:50
16x50m IM off 1:00, each 50 is 25m easy, 25m sprint -set total 2,400m
Cool Down 100m IM kick, 200m Fc easy -set total 300m
Session total: 3,400m