This workout starts slow, but then gets down to business. Despite the slow times, and relatively easy start, you'll be surprised by how hard this workout ends up being. The idea here is to work technique at all possible times. Don't worry too much about yardage and speed. Swim everything as perfectly as possible.

600 Warm Up (Choice)
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6X25 Kick on side with one arm forward with fins. Make sure that one shoulder is out of the water at all times, and keep the leading arm high in the water. Alternate sides on each 25. Do these on :30
6X25 Kick Take a stroke every 3rd kick. (You're still basically kicking on your side, but starting to work rotation. Pay attention that you're kicking on the Third stroke, which helps rotate your hips.) Use fins.
6X25 Straight Arm Drill. Swim with straight arm and fins, thumb in the water first. With fins.

5X50 Fast out, easy back. (Go out relatively hard, make the turn, keep a good dolphin-kick streamline off the turn, then take it easy back in. The idea here is to work on race-pace turns.

3X200 Pull on 3:15. Pay Attention to rotation. You should get in with plenty of time. Don't worry about the long rest, though: work technique
5X100 Freestyle 1:40. (Try to go a fast interval--just short of race pace, but do this with really good technique. ...so, for example, try to hold a 1:10-1:15, but take the full 1:40 rest. Don't worry about the rest time--it's there to make sure your technique is good every single 100. Think streamline on your turns. Count Strokes.)
5X100 Backstroke. (Or substitute IM)
5X50 Weak stroke. (Fly, breast, etc.)