w/u - 200 swim/200 kick/200 pull
PS: 16 x 25 choice @ :35, FAST off wall/underwater/breakout & FAST 3-4 strokes, then EZ to wall
MS: 2 rounds of 15 x 50, all at 1:30. 1st round is swimming, 2nd round is kick (fins optional). The time listed below is the TARGET TIME for you to hit the wall by for each 50. If you are unable to hit a target time, then complete the remaining 50s at the last time you hit. For example, if you were supposed to hit wall at :40, but you hit at :42, then the last target time you successfully hit was :45, so complete your remaining 50s (until your total is 15) hitting :45, but all still at a 1:30 cycle.
The trick is to not go too fast in the beginning so you optimize your energy for when you really need it on the latter target times.
1:30, 1:25, 1:20, 1:15, 1:10, 1:05, 1:00, :55, :50, :45, :40, :35, :30, :25, Less than :25
c/d - whatever your body tells you