MTC Swim. warm up - 100 easy, 200 pull, 100 br/bk, 4 x 50 desc. Main set - 4 x (25 sprint, 50 easy, 75 tempo, 100 build, 100 fast, 75 build, 50 easy, 25 sprint) 2nd and 4th in reverse. 200 pull Cool down - 8 x 50 bk/assorted.
Okay speed 100s on 1:51 to 1:54. Sprint 25s on 0:23 to 0:25.