This was one of John's workouts, and has a really high-intensity level. (BPA = Best Possible Average. Try to maintain the highest pace you can.) There are no breaks in this workout--just go straight through, except for the easy 50s that separate sets.

600 Warm Up (choice)
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4X200 (50Fr, 50 Stroke, 50 Free,50 Stroke Kick.) {These 200s should be almost continuous. During Do the stroke in IM order. During the last 200, do the stroke portion as Freestyle drills rather than straight freestyle.}

5X50 Freestyle BPA 1:00
50 Easy
4X50 IM Order BPA 1:00
50 Easy
3X50 Stroke BPA 1:00
50 Easy
2X50 Stroke BPA 1:00
50 Easy
1X50 Stroke BPA 1:00

3x200 Kick w/fins 

8X25 Stroke Kick w/fins (1/2 fast 1/2 ez, 1/2 ez 1/2 fast. 25 fast underwater, 25 ez)