This morning:

200 warm up

400 IM with fins done as 25 kick/25 drill/25 kick/25 drill

then 2 sets of:

50 fly
50 fly/50 back
50 back/50 breast
50 breast/100 freestyle

then 200 IM

then 12 50's in various forms

then 200 cool down.

I hate IM day. Yikes. Well if it doesn't kill you....