You are going for easy pace - 70-75% - you can hold a conversation, but feel like you get a workout in.

Ramp up in 4 steps
3 min @ 79-94 W
3 min @ 94-108 W
3 min @ 108-122 W
5 min @ 65-72 W

20 min @ 130-130 W

5 min @ 65-65 W

20 min @ 130-130 W

5 min @ 65-65 W

20 min @ 130-130 W

Cool Down
10 min @ 58-72 W

400 choice warm up: 7:59
6 minute kick (:40 easy, :20 fast, repeat): 6:06 (300yd)
100 easy swim: 1:56
200 free (drill/swim by 25) w/:30 rest: 4:10
4×100 swim w/:15 rest (easy effort)
. 1:58/1:57/1:57/1:55
200 (pull) w/:30 rest: 3:53
4×100 swim w/:15 rest (medium effort)
. 1:52/1:53/1:54/1:53
200 (non-free/free by 50) w/:30 rest: 4:30
4×100 swim w/:15 rest (FAST! effort)
. 1:47/1:50/1:48/1:49
200 cool down (50 free/50 non-free, repeat): 4:25

Ramp up in 4 steps
3 min @ 72-86 W
3 min @ 86-101 W
3 min @ 101-108 W
3 min @ 108-115 W

9 steps
3 min @ 117-117 W
4 min @ 122-122 W
3 min @ 118-120 W
4 min @ 122-122 W
3 min @ 120-120 W
4 min @ 122-122 W
3 min @ 117-120 W
4 min @ 121-122 W
3 min @ 124-128 W

10 min @ 101-115 W

Recovery
5 min @ 72-86 W

I felt OK, but this felt harder than a usual swim

300 warm up w/fins (200 swim, 100 kick): 6:05
6×50 kick w/fins (2 @ :60, 2 @ :55, 2 @ :50)
. 59/58/58/58/54/54
4×75 @ 2:00 (25 kick underwater, 25 easy free, 25 fast free)
. 1:24/1:25/1:24.1:24
6×25 pull @ :40 (descend 1-3, 4-6)
. 25/24/22 . 26/23/22
6×200 broken: 100 smooth pull @ 2:00, 2×50 FAST free swim @ 1:30
. 1:47/52/49 . 1:51/53/49 . 1:50/52/49 . 1:52/50/49 . 1:52/51/49 . 1:49/53/49
6×100 swim @ 2:15 (3/5 breathing pattern by 50)
. 1:54/1:56/1:57/1:54/1:57/1:57
200 cool down: 4:03

Ramp up in 4 steps
5 min @ 79-94 W
5 min @ 101-115 W
3 min @ 122-137 W
5 min @ 72-79 W

Repeat 8 times
20 sec @ 288-288 W
5 min @ 72-86 W

Cool Down
10 min @ 58-72 W

warmup 1 mile
35 min at tempo pace - 9:15 min
cooldown to 6miles