Steady pace throughout for the main set please. Work on being consistent. Warm down consists of high quality drill work with plenty of rest. Quality not quantity is key in a swim workout, so if you run out of time just do fewer 50s.
4 x 100 as 25 Kick, 25 Drill, 50 Free
4 x 200 30 secs rest. Steady pace throughout. Build #4 to fast effort.
2 x 300 breathe every 3-5 Strokes by 50
Swim down: 8 x 50 as 25 drill, 25 easy swim
Total: 2,200 meters
What drill did you choose?