Workout

Warm-up (400)
1 x 400 on 8:00 Choice
 
Kick set (600)
3 x 50 on 1:00 (or 20 seconds rest) 
3 x 50 on :55 (or 15 seconds rest) 
3 x 50 on :50 (or 10 seconds rest) 
3 x 50 on :45 (or 5 seconds rest) 

Set 400)
16 x 25 on :30 
...Odd: Drill Choice 
...Even: Swim Choice 

Set (1600) 
2 rounds
1 x 200 on 3:00 Free - Moderate pace (or 10 seconds rest) 
2 x 100 on 2:00 Stroke – Fast (or 20 seconds rest) 
4 x 50 on 1:00 Free – moderate pace (or 10 seconds rest) 
8 x 25 on :30 choice – Fast 

Cool-down (400)
1 x 400  
...25 Drill/25 Swim 

TOTAL 
3,400 Yards