Workout

Warm-up (600)
300, 200, 100 free 
...last 50 kick 

Pull set (400)
4 x 100 pull on 1:30 
...3cb 

Main-set (1400)
400 free on 6:30 
2 x 50's on 1:30 speciality - 90% effort 
300 free on 5:00 
2 x 50's on 1:30 speciality - 90% effort 
200 free on 3:30 
2 x 50's on 1:30 speciality - 90% effort 
100 free on 2:00 
2 x 50's on 1:30 speciality - 90% effort 
...keep 4-3-2-1 aerobic but solid 

Set
10 x 50 kick on 1:05

Cool-down set (500)
...choice of equipment 
500 swim 
...keep pluse 120-140 range