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Freestyle 2900m set (Masters Level 1)

Warm-up 400m free easy

Pre-Set 4 x 200 free (50legs/50arms/100both) strong strokes, 30 second rest

Main Set 2 x 500m free (100mhard/100m middle/100m hard/...) 60sec rest between each 500

Kick Set 4 x 100free legs with pullbuoy 10sec rest

Warm-Down 300m easy choice

via http://www.swimmingworldmagazine.com/swim-cgi/showworkout.pl?priid=10000001118&work_cat=2