Workout

Warm-up (1000)
400 choice swim (easy to moderate) 
300 kick 
200 IM (25 drill, 25 swim) 
100 free 

Set (500)
10 x 50's on 1:00 
...25 specialty - HARD /25 free - moderate 

Set (900)
12 x 75's (or 50) on 1:10 
...50 HARD/25 moderate recovery 

Set (500)
5 x 100's pull on 1:30 
...right side breathing-left side breathing by 50's 

Set (600)
3 x 200 (rest 20 sec.) 
...(200) 100 kick/100 swim 
...(200) 50 kick/50 swim 
...(200) 25 kick/25 swim 

Cool-down 
OYO