Warm-up set:   300, 200, 100 hold good consistent pace /  Neg Split each

Main set:    4 sets of the following:
                            200      :15 RI
                            2 x 100   :10 RI
                            4 x 50      :05 RI
                            8 x 25      :05 RI
                              1:30 RI between sets
                               Increase speed over set from 200 to 25's  (ie. hold 1:08 pace for 200, 1:06 for 100, 1:04 for 50's etc.)
                                Stroke or IMers - do two of the sets stroke,one set freestyle and one set drill

Recovery set:    6 x 50 on 1:00
                            Descend effort    GOLF score    (Add stroke + time)  Object to decrease score
                            Work long glides off walls

Cool down:        6 x 75 on 1:30  Count // drill