The reason I sometimes pair hypoxic work and sprint work together is because when you’re sprinting it behooves you to breathe as little as possible. Therefore a sprint practice is a good time to practice breathing as little as possible. Some of you will feel a little uncomfortable breathing all your air out and then trying to swim, but it’s better to experience that in practice than on race day.
The main set is all on white intervals and it’s got some bits in it that are really going to burn. The 2x 50s and 4x 25s are all back-to-back so don’t just go “pretty hard” on the first one saving something for the subsequent ones. SPRINT the first one and then hang on for dear life on the rest.