Warm-Up:
3 Sets:
3 Stroke Acceleration at 100%
150m at 89%
5 Stroke Acceleration Above 103%
*Rest 2-3 Min between sets.

Main Workout:
5 Sets:
100m at 93%
5 Strokes Above 107%
*Rest 1 Min between sets.

After Full Recovery (~5 Min)-
1 Min Sprint at Max Effort
Score: Total accumulated meters from 1-minute at max effort.