Mon aerobic leads to ?

300

3 * 100 IM Options apply

4 * 50 1) 15-25-10, 2) 15-25-10

1 or 3 rounds of

500 (get your 400 splits) 15-20s rest 400 faster than 400 split - get your 300 split 15-20s rest

300 faster than 300 split - get your 200 split 15-20s rest

200 faster than 200 split - get your 100 split 15-20s rest 3 or 4 * 100 on 10s faster than 100 split above 45-1:00 rest

if doing it just the one finish with

20 * 100 on 1:30 or 140

4 smooth 1 best average, 3 smooth, 2 best average

could do stroke throughout, just for best average, every 4th 25

the 100's on pace from above +10 for warmdown