3500 yards - interval and pacing work

Two different intervals here, depending on your ability, feel free to modify the interval as you need:

200 Swim
200 Kick
200 Pull
200 Swim

8 x 100 pace on the 1:35 or 1:50
8 x 150 middle 50 hard on the 2:30 or 2:45
8 x 50 sprint IM (50 fly, 50 back, 50 breast, 50 free, then repeat) on the 1:00

300 easy cool down