WARM UP:
15 secs rest between each interval
4*75 (50 Free, 25 Back)
4*50 (25 Free, 25 Breast)
4*25 Butterfly

MAIN
6*100 Descend 1-3 (moderate, strong, fast)*2  - 50 sec rest between
6*50 Descend 1-3 (moderate, strong, fast)*2   - 40 sec rest between
6*25 Descend 1-3 (moderate, strong, fast)*2   - 30 sec rest between
Aim is to descend each rep in time by approx:
100s = 5-8 secs per 100
50s = 3-6 secs per 50
25s = 1-4 secs per 25

KICK
6*50 Short rest interval (pick a time cycle that gives you 10 secs rest)

100 easy swim cool down