Workout

Warm Up (1100):
300 free

Set
4 rounds: 
50 kick/100 free  (:10 rest)
4 x 50 build on :55

Main Set (2100):
2 x 300 on 5:20 (1:40 base)/HARD 400 @ 6:00 (1:30 base)
2 x 200 on 3:20/HARD 300 @ 4:30
2 x 100 on 1:40/HARD 200 @ 3:00
...first two swims of every round are moderate. 
...the focus is on the longer swim in each round.

Set
400 pull
...200 moderate/200 harder 

Warm Down (200):
4 x 50 on 1:00
...odds- 25 kick/25 free
...evens- build down