Workout

W/U 500 yards
10 x 50 1:00
1-4 25 stroke IM order, 25 free
6-8 25 kick, 25 free
9-10 25 fast, 25 ez

Pre-set 1000 yards
2 x 300 swim 20 sec rest
   25 fast, 25 ez, 50 fast, 50 ez, 75 fast, 75 ez
2 x 200 kick 20 sec rest
   50 fast, 50 ez

Set-up 1000 yards
4 x 100 1:20 steady 80% pace
2 x 50 ez :45, just smell base
4 x 100 1:15 steady 90% pace
2 x 50 ez 1:00

Sprint Set 200 yards
800 relay with 4 people in a lane
-Each person swims sprint 50, rotating through order 4 times straight 
through

Or 

4 x 50 2:00 sprint 

C/D 300 yards
100 back
100 kick
100 ez