2200 in under 40 min.

200 3:15

2 x 100 on 1:35 200 3:15 2 x 75 on 1:15 200 3:15

2 x 50 on :50 200 3:15 2 x 25 on :30

3 times through 150 2:15 100 1:40 50 :50