MS: You are going to run 8x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
MS: Then 12x25 on 20" rest - odds are easy (1,3 etc) - the evens (2,4) are fast! Then 8x100 on 1:30 rest. These are fast and are Best Posible Average*. Then 200 easy.
Next: Swim 12x75 on 15" rest.
(*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next