7x300 no rest between

Odds are free on 4:45

Evens are broken into

125 bonus IM (first has 50 fly, second has 50 back, third has 50 breast) on 2:15

100 IM on 1:45

75 free on 1:30

*adjust intervals as needed

So in detail

300 free on 4:45

125 bonus IM (extra 25 fly) on 2:15

100 IM on 1:45

75 free on 1:30

300 free on 4:45

125 bonus IM (extra 25 back) on 2:15

100 IM on 1:45

75 free on 1:30

300 free on 4:45

125 bonus IM (extra 25 breast) on 2:15

100 IM on 1:45

75 free on 1:30

300 free on 4:45

Contributed by Jonathan Chatinover of Martha’s Vineyard Masters.