Workout

Warm-up 
500 free 
400 kick 
...200 w/o fins 

Set 
600 pull 
...25-right side breathing, 25-left side breathing 

Set 
10 x 100's   
0DD-100 stroke on 2:00
EVEN-100 free, long strokes-hold moderate pace on 1:45 

Set 
400
...50 swim/50 kick

Cool-down 
100 EZ choice