Sprint swimming at high intensity.
Warm up:
*200 swim
*100 kick
*200 swim
Main Set:
*4x50 freestyle base +25"
*4x50 freestyle base +"15
*4x50 freestyle base +10"
*4x50 freestyle base +5"
*4x50 freestyle base +15"
The set consists of 5 rounds of 4x50. Each round has a different time interval. The first set of 4x50 is at base +25 seconds, the second round is base +15 seconds, the third, base +10 seconds, and the fourth is base +5 seconds. These four sets are hard, swim them as hard as you can, but remember to save a little gas for the last set. As the set progresses you will have less and less rest, this is developing your threshold pace. The fifth set is a moderate set of 4x50 on base +15 seconds.
Cool down:
*200 easy swim
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