Warm-up:
400 Choice Swim
200 Choice Kick

Main Set:
4 x 50 Swim (on 1:00-1:20) 1 ez/1 Fast
4 x 75 Swim (on 1:20-1:40) 1 ez/1 Fast
4 x 100 Swim (on 1:40-2:15) 1 ez/1 Fast
4 x 150 Pull (on 2:30-3:10) 1 ez/1 Fast
4 x 200 Pull (on 3:10-3:30) 1 ez/1 Fast

1 Pushup/25 Swim
2 Pushups/25 Swim
3 Pushups/25 Swim etc… up to 10 pushups/25 Swim

100 Choice ez