1:40 on repeat

Warm up
1 x 200

Main Set

5 x 50 - land on :50/ :10 rest - 47,49,50, 48,49
4 x 100 - land on 1:40/:20 rest - 1:37, 1:38, 1:37, 1:37
3 x 200 - land on 3:25/:25 rest - 3:20, 3:21, 3:20,
2 x 300 - land on 5:10/:30 rest - 5:05, 5:07
3 x 200 - land on 3:25/:25 rest - 3:23, 3:25, 3:24,
4 x 100 - land on 1:40/:20 rest - 1:39, 1:40, 1:41, 1:41 - Uh-oh! I'm slippin - I gave myself an extra :30 rest at the end
5 x 50 - land on :50/ :10 rest - 48,50,47, 49,50

Cool down
2 x 50 on back dolphin kick

Total yardage = 3500

3100 yards - hit all but two on a 1:40 or less per 100
Note to self - Anything over 3k w/speed requires breakfast in the AM!!!