Big Swim Set - Focus - 4400 yds

Warmup: 1 x 900 yds (can be done as 900 pull OR 500 swim, 400 pull). Swam on a base of TT pace + :10sec per 100

Main Set:
8 x 100 swim - TT pace +:10. 
3 x 200 swim w/ paddles - TT pace +:10 (if you don't have paddles then pull them)
6 x 100 swim - TT pace +:10
1 x 600 pull - TT pace +:10
5 x 100 swim - TT pace +:10
1 x 200 swim w/paddles - TT pace +:10 (again if you don't have paddles then pull)

Cool Down - 200 easy

All sets are completed continuously on the TT pace +:10 basis. The 100s and 200s are best sustainable effort (not all out). In other words your first 100 yards of the 8 x 100 should be the same as the last 100 yards of the 5 x 100. Aiming to swim them at your TT pace will give you 10 seconds rest per 100. To summarize the timing, here are the intervals based on a TT pace time of 1:30.
100s are on 1:40
200s are on 3:20
900 is on 15:00
600 is on 10:00
Total work out time = 1 hour 13 minutes 20 seconds