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Fast 75 intervals set (Masters Level 1)

Warm-up 200 free easy 30 sec rest

Warm-up 3 x 150 (25 free/25 non-free) 20 sec rest

Warm-up 8 x 25 breath control - start with 5 breaths/25 for the first two 25s, and take one less breath each set of 2 x 25 :40 seconds

Main Set 200 @ 70% 3 x 75 150 @ 70% 3 x 75 100 @ 70% 3 x 75 50 @ 70% 3 x 75
straight 70% swims on 1:15/50; sets of 3 x 75's @ 1:15-1:20/100 or set an interval which gives :05 seconds rest at a 80-90% heart rate

Warm-Down 200 easy

via http://www.swimmingworldmagazine.com/swim-cgi/showworkout.pl?priid=10000000814&work_cat=2