Workout

Warm-up (800)
400 swim 
...50 free/50 non-free 
400 pull 
...50 catch-up/50 swim 
  
Set (1200)
12 x 100's on 1:45  
...descend 1-4 

Set (400)
400 pull 
...50 right side breathing 
...50 left side breathing 

Set (400)
400 kick/swim by 50

Cool-down (200) 
200 EZ choice swim