400 swim
300 kick
200 pull
100 drill swim
                    1000
Set 1
12 x 50 @ :45 --> Every 3rd 50 build to fast
                    600 (1600)
Set 2
20 x 100 @ 1:40
#1-9 --> every 3rd 100 FAST
#10-17--> every other 100 FAST (starting with a smooth 100)
#18-20--> ALL FAST
100 easy
                    2100 (3700)

Set 3
4 x 100 fin kick 1:40, add 25 fast each 100
Set 4
6 x 150 pull @ 2:00 --> Descend 1-3, 2-6
(900)
Warm-down
8 x 50 @ 1:15 --> No breath or one breath down, easy swim back
100 ez
Total: 5,500