300 w/up
2x 4x25 choice
4x50 drill free
200 swim (work on turns)
This is my favorite set and it really took the rest of the time.
200 starting on 3:15 and subtracting 5 seconds each repeat. You keep dropping the time until you cannot make it and then you drop down to swimming 150s. The interval keeps dropping by 5 seconds. When you cannot make the 150s, drop down to 100s, and then to 50s, and then 25s.
For example, here is the workout that one of the lanes accomplished.
5x200 3:15, 3:10, 3:05, 3:00, 2:55
7x150 2:50, 2:45, 2:40, 2:35, 2:30, 2:25, 2:20
11x100 2:15, 2:10, 2:05, 2:00, 1:55, 1:50, 1:45, 1:40, 1:35, 1:30, 1:25 (they had to end here due to practice being finished. If they had time, the workout would have looked like the following)
9x 50 1:20, 1:15, 1:10, 1:05, 1:00, 55, 50, 45, 40
4x 25 35, 30, 25, 20
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