Workout

Warm-up (600)
400 free 
100 IM drill 
100 IM swim 
 
Set (1000)
20 x 50's on :50  
...1-3 moderate pace or build 
...every 4th FAST on 1:00
...every 5th one drill on 1:30 

Set (600)
Pull 600 free 
...right breathing down (50) 
...left side breathing back (50) 

Set (600)
600 
...50 FAST kick/50 moderate swim 
...w/fins 

Cool-down (200)
200 EZ choice