Anaerobic Endurance

from "the book"

Warm Up:
200 swim
100 drill
400 pull/kick (50/50x4)
Main Set:
3x(4x100)
1. 100--75 mod/25 fast
2. 100--50 mod/50 fast
3. 100--25 mod/75 fast
4. 100--fast
1:00 RI b/tw 100s
300 pull/kick/swim (50/50/50x2)
Cool Down:
100 Freezy
Total Distance:
2700 yards