Workout

Warm up (500)
300 swim
..50 free/50 drill
200 kick

Set (700) 
300 breathe every 3, 5, 7
4 x 75 Descend 1-4
4 x 25 Fast on :30

Set (900) 
6 x 150
100 free/50 kick
 
Set (500) 
10 x 50 on 1:00
...from middle of the pool 
...working on fast turns

Set (400) 
8 x 50 on 1:00 
Odds Drill
Evens FAST SWIM

Cool-down (200)
200 EZ