Warm Up 3x

200 Swim

4x25 @ :35 - Drill

4x25 @ :30 - Swim w/Overkick

2:00 Rest

Set #1 - 2x

4x75 @ 1:30 - 50 FAST / 25 Recover Dbl Arm Back EZ

1x100 @ 2:00 - Long & Strong w/Paddles

2:00 Rest

Main Set

5x100 @ 1:25 - 70% - EZ

1:00 Rest

4x100 @ 1:30 - 80% - Moderate

1:00 Rest

3x100 @ 1:35 - 90% - Fast

1:00 Rest

2x100 @ 1:40 - 100% - Sprint

1:00 Rest

1x100 @ 2:00 - SPRINT WHATEVER IS LEFT IN THE TANK!

12x25 @ :35 - 3-2-1 Hypoxic Cooldown