1:00 rest, then...
Warmup as you feel (20-25 mins), then...
3 times through:
2* x 400 swim free br3 or 4/2 @ :20 rest
*add 1 x 400 each round
1st 200 always long & strong
Descend 2nd 200 each round (1-2, then 1-3, then 1-4) to what you can, but gets faster rd to rd
Check HR, then (after :20r)...
5* x 50 swim at mile gp @ :45 (2nd rd @ :10 rest)
*add 2 x 50 gp in each rd
1 x 75 race- think finishing speed here!
Check HR, then easy back to the starting end
1:00 rest between rounds
Warmdown as needed before you get out. Do an excellent job with your HW tonight & get excited for workout tomorrow morning. Have a gret day!
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