Workout

Warm-up (600)
300 free 
200 drill
100 kick

Set (600)
2 x 300 pull (no paddles)
...moderate
  
Set (400)
8 x 50's on 1:15 
odd 50's FAST
even 50's EZ 

Set (600)
6 x 100's choice on 2:00 
1-3 moderate pace
4-6 descend 1-3 to 90%

Cool-down  (400)
400 choice
...kick or swim
...moderate to EZ