Can someone set me a swim set please?

400 WU easy
4x50 moderate on 10" rest

Main Set:
3x 150 descend on 5", 10", 15" respectively
3x 600 - 1 swim, 1 flippers, 1 pull on 30", 20", 30"

250 CD easy breezy

This is a slight variation on my distance swim from 2 weeks past.

500 warm up
4x200 pull
500 kick with flippers
4X100 stroke drills with flippers
100 easy
4x200 @3:15, 3:10, 3:05, 3:00
100 easy
4x100 @ 1:35
4X25 with flippers, no arms, underwater as fast as possible @30sec
200 cool down

not sure if this is helpful, but perhaps it provides some structure to come up with a workout.

You can check out my logs on Tuesdays and Thursdays as they are about the distance you are after and are made by my masters swimming coaches. It incorporates 4 strokes though, not just free.

This is the first time I have given anyone else a workout. I don't really like swimming straight distance so I try to break it up for some variety. I hope you like it.

Warm-up

400 free
300 drill
200 kick
100 pull

Main set

1250 doing 1 length easy, one length hard, two lengths easy, two lengths hard, 3,3..4,4..5,5..4,4..3,3..2,2..1,1

4x150 alternating 50 drill, 50 kick, 50 choice swim rest 10 sec

150 warm down


3000 yard total.

Main Set:

20x50 w/ fins:
1 easy @ 75sec, 1 medium@ 60sec, 1ez@ 75, 2 all out @ 50sec.

Try to beat my 50m pb w/ fins (23.6sec).

Swim coach did not show up to master swim so I came up with my own set

warmup

200 free

Drill
1 x 1600 do not die drill
( point of the drill is to swim and not to die) .
cd

200 free

remember though when doing a swim set you need to do one that you can do for your level. I was reading a pro's swim set for an Oly and I was like his Warm up was longer than my whole set.

check my log...I post all my swims, most of which are master's and most which include some fins..usually 2500-3000 meters total.   

Thanks very much for the replies.  I did KenyonTris tonight and as I posted in my blog:

This swim workout - as set by KenyonTri was brilliant.  The big thing I've learnt here is to incorporate some moderate speed work into the warm up.  It was only 4x50 but it was a great intro into the main set and got me away from the 'plod' of the first 300.  I forgot my watch (idiot) but I felt like the whole swim was at a faster pace than normal.

Also, having the set, set by someone else gave me excellent motivation to push it hard.  If KenyonTri can be decent enough to take the time to help me out the least I could do was work it.

I'm really looking forward to trying some of the other workouts too - extremely cool of you all to take the time to refer me to logs and set me swim sets.  What a superb site this is.