Brutal 30-Minute Swim Workout

This workout is from Swim Workouts for Triathletes.   It is one of the hardest 30-minutes I've spent in the pool.  If I had a heart-rate monitor, I'm sure it would have exploded.  The workout calls for 1500 yards in 30-minutes.   That's almost race pace.

Warm-up: 300 any stroke, 4x50 (25 build, 25 easy) on 10 sec rest

• 4x50 build, 10 sec rest

• 1 min bonus rest

• 200 any stroke

• 4x50 (second two 50s faster), 10 sec rest

• 2 min bonus rest

• 3x100 T-Pace*, 20 sec rest

• 100 cool-down

• Total = 1500