Warm-up:
10 x 100 w/ Fins (on 1:30/1:40/1:50)
-2 Swim/2 Kick

Pre-Set:
8 x 50 (on 1:00-1:20)
-Start with a dive, swim a 25/climb out Dive in Swim back

5 x [10 pushups (modified if needed) 50 FAST Kick] on 1:40-2:00

Main Set:
6 x 125 (on 2:00-2:30...if cannot make interval do 75s or 100s always starting with 25 kick then swim the last laps)
-50 kick/75 build

16 x 25 (on :50-1:00)
1-4 5 Burpees/25 Swim
5-8 10 Jumping Jacks/25 Swim
9-12 5 squat jumps/25 Swim
13-16 10 bicycle abs

Warm-down:
100