10x100

5 @ :10 rest

5 @ :05 rest

6x100 Desc 1-3, 4-6

1x50 FAST on fast interval

4x50 on :10 slower interval 

2x50 FAST on fast interval

3x50 on :10 slower interval 

Repeat with 3 Fast, 2 slower and 4 fast, 1 slower

3x300 Desc @ :15 rest

3x200 50Kick/Swim/Drill/Fast @ :15 rest

3x100 Warm down @ :10 rest