600 warm up (100 swim/50 kick)
9×50 @ :60 (2 drill, 1 swim)
12×25 @ :40 (2 easy, 1 FAST!)
16×75 @ 1:30 (1 easy, 1 FAST!, extra :60 rest after
5×100 @ 2:00 pull (3/5 breathing pattern by 50)
12×25 @ :45 (4 breaths/3 breaths/2 breath/1 breath by 25)
200 cool down

3500 total

800 warm up
(200 swim/200 pull/200 kick/200 swim)

12×50 w/:15 sec rest
(4 fingertip drag, 4 catchup drill, 4 fist drill)

4×250 w/:30 seconds rest
(alternate swim/pull by 250)

200 cool down

600 warm up (200 swim/100 kick x 2)
12×50 swim (4 w/:20 rest, 4 w/:15, 4 4/:10 rest)
50 easy
2 x [2x75 w/:30 sec rest (kick/drill/swim by 25)
1x100 swim build w/:20 rest
1x150 pull w/:30 rest (3/5 breathing pattern by 25)]
100 cool down
*2150 Total*

Thanks Sara!!

300 swim/200 pull/100 kick/100 drill
10×25 w/:15 sec rest (2 drill, 2 build, 1 FAST!)
3×100 swim w/:25 sec rest
3×100 pull w/:20 sec rest
3×100 swim w/:15 sec rest
3×100 pull w/:10 sec rest
3×50 drill w/:20 sec rest (25 right arm/25 left arm)
3×50 drill w/:20 sec rest (25 fist drill/25 catch-up)
100 cool down
*2600 Total*

400 with fins (150 swim/50 kick, repeat)
6×50 w/ :20 rest (kick/drill by 25)
main set:
2×100 w/:20 rest (build)
:30 extra rest before: 100 FAST! Then a 50 easy
4×50 w/:15 rest (descend 1-4)
:30 extra rest before: 100 FAST! Then a 50 easy
4×50 w/:15 rest (descend 1-4)
:30 extra rest before: 100 FAST! Then a 50 easy
4×100 w/ :45 rest (pull smooth)
100 cool down

Hat tip to Sara McClarty for the workout motivation!