Workout

Warm-up 
400 swim
200 kick

Pull-set 
8 x 50 on 1:00/1:15
...moderate - good strokes

Main-set  
Swim 500(450) on 8:00 
Swim 400(350) on 6:30 
Swim 300(250) on 5:00 
Swim 200(150) on 3:30 
Swim 100(50) on 2:00 
...Increase Speed on each distance down the ladder 

Moderate 200 Choice 

Kick-set 
6 x 50 choice 
...rest 10 sec. 

Warm-down 
100 drill 
100 EZ swim