Workout

Warm-up (1000)
Swim 2 x 500
...1-free
...2-non free 

Kick-set (400)
2 x 100 on 2:00 
2 x 50 on 1:00
4 x 25 on :30 
 
Main-set (1400)
5 x 100 (or 75) on 1:20 
...hold steady pace
200 EZ 
5 x 100 (or 75) on 1:30 
...solid - controlled harder pace
200 EZ 

Set (300)
12 x 25 choice on :30
...odd-fast, even-moderate 

Warm-down 
200 swim
100 ez