Workout

Warm-up 
300, 200, 100 free 
...last 100 IM in each repeat 

Pull set 
4 x 100 pull on 1:30 
...after each 100 pull 50 breast on 1:00 

Main-set 
400 free on 6:00 
2 x 50's on 1:00 specialty - 90% effort 
300 free on 4:30 
2 x 50's on 1:00 specialty - 90% effort 
200 free on 3:00 
2 x 50's on 1:00 specialty - 90% effort 
100 free on 1:30 
2 x 50's on 1:00 specialty - 90% effort 
...keep 4-3-2-1 aerobic but solid 

Set 
200 kick (side-streamline) 

Cool-down set 
...choice of equipment 
3 x 100 on 1:45 
2 x 100 on 2:00 
1 x 100 EZ 
...keep pulse 120-140 range