Workout

Warm-up (600)
400 swim
…50 free/50 drill
200 kick

Set (1000)
8 x 100
1)50 kick/50 swim on 2:00
2)50 swim/50 kick 1:50
3) build to fast 1:40
4) easy on 2:00
repeat

4 x 50 on 1:00
25 fly/25 free

Set (1900)
50 free on 1:00
2 x 100 on 1:40/1:30
3 x 150 on 2:30/2:20
4 x 200 3:15/3:00/3:15/3:00

Cool-down (500)
500 free ascend
...start off with a 100 hard, 
...drop speed each 100   
...last 100 is easy