Bubblegum Coral

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

Warm Up
4 x 50 with as much rest as you need between laps

Set 1
4 x 25 kick with a board @ :15 rest
4 x 50 swim @ :20 rest, Descend 1-4
-->Each 50 should be faster than the previous one, with the 4th 50 being about 90% effort. Be sure to go nice and easy on the first one, and pay attention to your time
4 x 25 --> odds easy, evens FAST @ :15 rest
(400)

Set 2
200 pull with buoy --> Nice and smooth, work on distance per stroke, breathing every 3. Take your time. Try to swim the whole thing without stopping at the walls if you can.

Warm Down
4 x 25 easy 

Total: 900

If you want to focus on a stroke other than freestyle this is a great workout for that. For the 50s, you can also do free/stroke if you can't make an entire 50 of the stroke.