A combination of distances and intensities.
Warm up:
*100 swim
*100 kick
*100 pull
Main Set:
*3x50, 3x100, 3x300 all +10"-descend 1-3
The set is designed to descend 1-3, as you swim each one of the specified distances, your pace should get faster to the point where the last is at or faster than your base pace. Really work on your pace through out this set. It is important to get the feel of swimming at different speeds.
Cool down:
*300 easy swim
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Shopping:
(what is this?)