This is how we do it.

1 x 300 on 5:00 rev IM DKS REC

8 x 125 on 1:55 IM double the Free EN1

6 x 25 on :45 MOPS SP3

2x{1 x 100 on 1:30 Free EN1

{1 x 150 on 2:00 Free EN2

{1 x 200 on 2:20 Free EN3

{4 x 50 on :50 S/K Stroke EN1

{2 x 75 on 1:30 Breast/Free/Back Breath Control HYP

1x{1 x 500 on 7:00 IM EN1

{10 x 25 on :30 Fly EN2

2x{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:20 EN1
{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:15 EN2
{1 x 100 back on 1:30 EN1
{1 x 100 free on 1:10 EN3
{1 x 100 back on 1:30 EN1

1x{3 x 100 free on 1:10 EN3
{3 x 100 back on 1:40 EN1

Relay Starts (approx 200 yards)

6,000 Yards