Workout

Warm-up (1,000)
100 swim 
200 drill 
300 kick 
400 pull 

Set (500)
10 x 50 (work on perfect streamlines) 
...odd swim :50 
...even kick on 1:05 

Set (1400)
400 Moderate choice (:30-1:00 rest) 
4 x 100 on 2:00 hard (80% EFFORT) 
200 Moderate choice (:30-1:00 rest) 
4 x 50 on 1:30 hard (90% EFFORT) 
100 Moderate (:30-1:00 rest) 
4 x 25 on 1:00 hard (MAX EFFORT) 

Warm-down (300)
200 Moderate 
100 EZ