Warm Up:
500 easy swim
4 x 100 easy IM - 30 secs. rest
4 x 50 descend to 80 %-30 secs. rest
Main Set:
4 x 150 as 75 kick/75 swim- 30 secs. rest
4 rounds of:
75 all out, 75 easy on 2:00
50 all out, 50 easy on 1:30
25 all out, 25 easy on :45
300 easy pull
5 x 100 all out on 3:00
Cool Down:
300 easy swim
Total: 4,000 yds.