4 x 50m warmup
8 x 100 Max 1st, moderate second 30 – 60 sec rest (1:40 – 1:45 is max for me)
8 x 75 Max 1st, moderate 2nd, 20- 45 sec rest (1:10 – 1:15 is max for me)
4 x 50 Max 1st, moderate 2nd, 15 – 20 sec rest (:40 – :45 is max for me)
2 x 50 slow cool down
Total: 1800 m in 55 minutes.
