Workout

Warm Up (500)
Swim 10 x 50's on :55

Set (600)
6 x 100 1:40
Odds: 50 drill/50 swim
Evens: 50 stroke count/50 swim

Set (1600)
Swim 300 long on 4:30
Kick 200: 4:30
...25 hard/75 easy 
Swim 3 x 100 
...1 easy 1:45/1 fast 1:15/1 easy 1:45
--
Swim 300 long 4:30
Kick 4 x 50   
...odds: fast 1:00 evens: easy 1:15
Swim 3 x 100 
...1:45/1:15/1:45

Set (200)
8 x 25's FAST on :30
…choice of stroke 
…even 25's all out

Cool-down (200)
200 moderate to EZ