Workout

Warm-up (1000)
400 free 
300 pull 
200 kick 
100 drill 

Set (600)
12 x 50's free on :45/or :50 
...descend 1-3 

Set (600)
12 x 50's stroke on :55 or 1:00 
...descend 1-3 

Set (1000)
1000 free 
1st, 3rd, 7th, and 10th 100's hard effort, others EZ 
choice 

Cool-down (400)
200 kick 
200 swim