This workout is one of the transitions between regular season training and the full taper. It starts with the standard end-of-season opening set, then gets into a few sprints.

600 Warm up (Choice)

4X100 Choice 1:50
4X50 Choice :50
4X50 Swim/Dolphin kicks from middle 1:00
2X50 Underwater, No breaths. Try to swim as far as possible before coming up for air (no time)
6X50 25 drill/25 Build 1:00
2X50 Underwater, No breaths. Try to swim as far as possible before coming up for air (no time)

Main Set* (Do this 8 times on 3:00):

25 Sprint all out
75 easy

*As a variation, you can also start the sprints from the middle of the pool, working the turns at top speed, Then do a 50 rather than a complete 75.

200 EZ warmdown