Here is a triathlon swim practice for 6/20 focusing on alternating speed with controlled swims.
WU-50 Fr-100 Fr-150 Fr-200 Fr on rest :20/:15/:10/-
8×50 on rest :30 alternating as odds-kick/swim and evens-drill/swim. Be sure to pick a drill that relates to you!
3×100 on rest :20 as 75 build/5 seconds rest/25 uptempo
Primary
2x
{25 Fr on rest :20 FAST
{50 Fr on rest :20 as long and controlled
{25 Fr on rest :20 FAST
{100 Fr on rest :10 as long and controlled
+
2×100 pull on rest :30 active recovery
+
2x
{25 Fr on rest :20 long and controlled
{50 Fr on rest :20 uptempo
{25 Fr on rest :20 long and controlled
{100 Fr on rest :10 uptempo
+
2×100 pull on rest :30 active recovery
**For this primary set, be sure to control your speed and be aware of varying effort levels for 25s FAST vs 50 or 100 uptempo. The 25s are as fast as you can go while maintaining a consistent stroke count, while the 50s/100s uptempo are the equivalent of your anaerobic threshold pace/effort (red).
Total: 2400 + WD