Warm-up:
200 Swim/50 Kick > 2x
500 Pull (Breathe every 3/5 by 50)

Main Set:
5 x 100 (Broken 500) 5 sec rest b/w each 100 all at 85-90% effort
Ez 100

300 smooth pull

6 x 50 90% effort (on :50-1:10)

5 x 100 (moving 25 sprint) (on 1:45-2:10)
#1 25 Sprint/75 ez
#2 25 ez/25 Sprint/50 ez
#3 50 ez/25 Sprint/25 ez
Etc.

6 x 50 (starting from a dive)
(30 sec rest b/w each)
-25 Sprint from a dive/25 ez swim

Ez 100 cool down