Workout

Warm-up (800)
100 free, 100 kick, 100 choice, 100 IM drill 
100 choice, 100 kick, 100 drill, 100 IM swim 

Set (600)
4 x 150's swim on 2:45 
...100 free moderate/50 solid-descending 1-4 

Set (400)
400 pull 
...right side/left side breathing by 50's 

Set (800)
2 x 8 x 50's swim on 1:15/1:30 
...25 HARD speciality stroke/25 EZ free 

Set (400)
400 Kick 
...with fins 
...underwater to 15 meters 

Cool-down (400)
400 swim 
...200 solid, 100 moderate, 100 EZ