Prep: 

4x75 descend by 25 

4x50 desc 1-4 

Main 3 x through:

3x100 @ base + 10 

300 base 

3x100 base +5 

300 base, desc by round, faster than 1st 300 

:30 rest 

Contributed by Jason Weis, coach of Boston University Masters and Chair of the NELMSC.