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Found one of my swim team workouts from a couple years ago...

July 2, 2010 (Morning)

Exercise Type: Swim

Weather: Indoors

Comments:
Warmup:
200 fr, 200 br, 300 fr

Pre Set:
10x25 kick(fr, bk with zoomers) 15s rest
6x50 pull(fr, bk, fly) 15s rest

Set:
4x100 pull(least fav stroke - bk) 30s rest
5x100 swim(fr, bk, br, fr, bk) 30s rest
8x50 sprint(I.M. order) 20s rest
100 easy
400 kick(I.M. with zoomers)

Cooldown:
200 easy

TOTAL: 3350 YDS