Workout

Warm-up (1000)
500 free
10 x 50's  (1) :45  (2) :55  (3) 1:03

Set (1400)
Swim, descend 1-2 each distance
2 x 250    (1) 3:45 (2) 4:00 (3) 4:14 (4) 4:30
2 x 200    (1) 3:00 (2) 3:15 (3) 3:30 (4) 4:00
2 x 150    (1) 2:15 (2) 2:30 (3) 2:45 (4) 3:00
2 x 100    (1) 1:20 (2) 1:30 (3) 1:45 (4) 2:00

Set (600)
6 x 100's
...25 under/25 over/25 ez/25 hard/25 ez

Set (500)
10 x 25 on :20
...Fast
10 x 25 on :40
...Easy