Workout

Warm-up (400)
Swim 400 free    
...Long and smooth
                        
Set (400) 
...choice of equipment
4 x 100 build on 1:40 
...50 Easy/50 Fast     

Set (800)
Swim  3 x 200 I.M. on 4:00
...descending 1-3

Set (600)
Swim 3 x 200 free on 3:20
...Neg split            

Set (800) 
4 rounds
2 x 100 I.M. on 2:00                       
...FLY/BK (50 Each)
...BRST/FR (50 Each) 
             
Set (200)
200  EASY - COOL DOWN