Drill set:
5 x 100 kick/drill/swim/build by 25s
8 x 25 12.5 yards sprint/12.5 yards easy
700
Main set:
5 rounds of 100% intensity:
1 x 50 @3 minutes
1 x 75
1 x 25 easy
750/1450
6 x 25 target -5 to -10 pace, rest 30 seconds
4 x 50 target -5 to -10 pace, rest 45 seconds
2 x 75 target -5 to -10 pace, rest 60 seconds
500/1950
1 x 200 easy pull
1 x 200 kick
400/2350
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