Notes
Just working a bit.
WU
50 E - no goggles oops
200E
200 as 2x50E+50M
4x25 quick, long rest
Set1
4x[25Free quick but controlled + 50 br E/M ] + 50 fr
Main Set
25-50-75-100-75-50-25 ladder on the :40/25 ... rests were a bit too long but I still slowed on the 75 and 100 portions so who knows.
Set 3
25 fly + 50 b + 50 br recovery + 50back + 25 free
CD
200 super super E