Warm-Up:
2-3x100 Swim/5 pushups
8 min kick (fast/ez on coaches whistle)

 Main Set:
300 or 500 Fast
-5 pushups 100 FAST Swim/4 pushups 100 FAST Swim etc

 300 Pull
-100 strong/100 mod/100 ez

 6 x 25 Fins
-25 underwater/25 Drill

 4-6 x 50 on :55
-25 Shark/25 Sailboat drill

 Warm-Down: 150 ez