Swim session - 3800m aerobic endurance / strength variety

Swim set - aerobic endurance/ strength variety.  
Warm-up 400 swim  
  200 25m hard kick / 25m easy kick (kick from hips, strong core, point toes and relax ankles, lean down on chest to bring hips/legs up)
       
Pre main 400 8 x 50m 25m easy / 25m hard swim.  
       
Main 600 technique focus / moderate pace - paddles, pull buoy, band on 20 sec rest.  
  600 6 x 100m moderate pace swim. Aim for consistent pace and cyle times. 10-15sec rest.  
  600 technique focus / moderate pace - pull without paddles.  
  600 8 x 75m paddles, pull buoy, band on 20sec rest.  
       
Cool down 400 Easy swim down choice.  
       
Total 3800    
       
       
http://www.energylink.com.au/education-articles/swim-session---2300m-aerobic-endurance-strength-va.shtml