This was the morning of our timed 500 at the Triathlon Training swim class.
Here is the workout that I did.
Warm up: 300 yards easy
12 25's w/ 10 seconds rest after each
Timed 500 yards
100 yards easy (both freestyle and breast stroke)
8 50's at 1:15 each
My 500 time was 9:42. I was tapping the girls feet in front of me for each leg of the final 200 yards but she wouldn't let me pass. And with the traffic coming the other way, I didn't want to try and pass her until the final length. I guess I could have done around a 9:30 otherwise--so not a big deal.