Workout

Warm-up (600)
2 rounds
100 swim/100 drill/100 kick

Set (800)
100 free, 4 x 50, 
100 free, 3 x 50, 
100 free, 2 x 50, 
100 free, 1 x 50
...100's are set up on 1:30
...50's are pace on :45

Set (1000)
Swim 2 x 500 on 6:00  
...done for best average possible

Set (900)
3 rounds
Swim 4 x 50's best possible average on 1:30
100 recovery on 2:00

Cool-down (200)
Swim 200 moderate to EZ