Workout

Warm-up (800)
300 swim 
2 x 100 kick on 2:00 
300 pull
...4cb - left side/right side by 25's

Set (500)
10 x 50's on :50/55 
...25 moderate drill/25 swim 

Set (200)
200 moderate kick 
...fins-no board

Set (1000)
2 x 100 free 60% effort on 1:30 
4 x 50 free 80% effort on 1:00 
8 x 25 free 95% effort on :45 
100 EZ Choice 
1 x 100 best stroke-no free stroke 60% effort on 2:00 
2 x 50 best stroke-no free 80% effort on 1:30 
4 x 25 best stroke-no free 95% effort on 1:00 

Pull-set (500)
500 moderate
...streamline-side-to-side
...3cb 

Warm-down (200)
200 EZ swim/kick
...fins ok