Warm-up set:   5 x 100 on 1:25, 1:30, 1:35, 1:40, 1:45

Main set:     6 x 500 on Descend Interval for freestylers  (ie. 1st on 8, 2nd on 7:30, 3rd on 7)
                                        Make sure last three are very challenging time
                                        Try to keep time consistent or faster.

                    Same set for IMers or Strokers except
                                        Odds: first 100, last 100 are stroke or IM mix
                                        Evens:  first 25 of each 100 stroke at faster pace
                                        Same interval for all challenging try to keep it at :30 to :45 rest per repeat

Recovery set:    6 x 150 on 2:30, 2:40, 2:50, 3:00
                            1st 50:  Drill   Dist/stroke   2nd 50:   Long and strong good supportive kick
                            3rd 50:  Kick only - Swim through turns   long walls

Cool down:        300  Accel drill up/  Silent swimming back