This is a good straight-forward quality set to challenge your swimmers. Every swim is race from a dive except the last 3 x 25s (go from a push)
1 x 200 @ 4:00 Goal: within 12 sec of personal best
2 x 100 @ 2:00 Goal: within 6 sec of personal best
3 x 50 @ 1:20 Goal: within 3 sec of personal best (free) or within 1 of P100 dive split
4 x 25 @ :40 Goal: at P100
Use the Determining Race Pace Spreadsheet for SCY to determine your goal times for the 50s and 25s.