Gray Seal

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

Warm Up
200 swim your choice (take rest in between laps if you need it)

 Set 1
8 x 50 @ b
Try to hold the same time throughout the set. You should be getting about :10 rest for each 50. If you are getting much more than that by the time you reach the last few 50s, consider lowering your base by 5 seconds.
(400)

 Set 2
4 x 75 DPS @ :15 rest
Try to lower the number of strokes for each subsequent 25 (so the least number of strokes on the last length of each 75)
(300)

 Warm Down
100 easy

 Total: 1,000