Workout

Warm-up (300)
Swim 300 EZ to moderate 
...100 free 50 stroke 

Set (300)
Swim 6 x 50 
...2 free - 1 stroke 
...on 1:00/1:15 descend free 1-2 

Main Set (1600)
(2 rounds) (good technique/turns/streamlines) 
Swim 4 x 50 stroke on 1:00 (60-75%) 
Swim 1 x 100 free on 1:30 (moderate) 
Swim 1 x 100 IM on 1:30 (80%) 
Swim 1 x 100 free on 1:30 (moderate) 
Swim 1 x 200 IM on 3:15 (80%) 
Kick 1 x 100 free on 2:00 

Set (400)
400 pull (5cb) 

Warm-down (400) 
200 kick 
200 catch-up finger drill