The following set originally appeared on Swimming World’s workout page. Give it a try for a solid IM workout.
LCM
800m swim free @ 10:40
2x400m IM all out @ 6:10
600m swim fly/free, by 100 @ 8:30
2x400m IM all out @ 6:00
400m swim free/back by 50 @ 6:00
2x400m IM all out @ 5:50
200m swim breast @ 3:20
2x400m IM all out @ 5:40
Total: 5200m, 77 minutes
The Swimming Wizard 