This is a kind of kitchen sink sprint workout, where the idea is to work technique as much as possible, then punctuate that with all-out, race speed sets. The 100s don't look hard, but you really feel it after giving a 100% all-out effort. This is a really good early-season sprint workout.

600 Warm Up

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4x25 EZ underwater @1:00
4x50 maintain the same stroke count per 25 through out @ :50
4x75 Pull with long good stroke @ 1:30
4x100 (#1 EZ #2 ALL OUT FOR TIME #3 Long and #4 EZ) @ 2:00
4x75 Fist - Kick - Swim @ 2:00
4x50 #1-3 at least 10+ dolphin kicks off wall, #4 ALL OUT FOR TIME UNDERWATER DOLPHIN KICK @ 1:15
4x25 start from middle and work turns @ :45
6x50 with fins #1-5 cruise speed #6 ALL OUT FOR TIME @ :50
4x100IM reverse order @ 1:45
100 warm down