3 laps (50 yards each) sprint freestyle laps mixed with 6 laps back (stroke). Plus, 5 minutes of breast stroke to warm up.
My MA instructor wants me to add some HIIT workouts into my routine to get better at using "explosive energy" during jiu jitsu. 3rd swim this week. Also- swam and played with the kids for another hour after the HIIT workout including diving board and the shark game.