The Sprint distance swim workout is 2,000 yards.
200 yards – freestyle warm up.
600 yards – 8 x 75 yards. Use a kickboard for this entire set. Do these as 25 yard freestyle swim with the kickboard between your knees, 25 yards kick, 25 yards freestyle swim with the kickboard between your knees. When the kickboard is between your knees, minimize the amount the kickboard sticks out of the water. It will be more difficult for you (translated better for you) to keep the kickboard submerged. Do these on 5 seconds rest.
600 yards – 4 x 150 yards. Put fins on for this entire set. Do these as 50 freestyle swim, 50 kick (any stroke kick you like), 50 freestyle swim. Select an interval that will give you about 5 seconds rest.
350 yards – 200 yards, 100 yards, 50 yards. Put paddles and pull buoy on. Breathe every 3 strokes for the 200, every 5 strokes for the 100, every 7 strokes for the 50. Select an interval that will give you 5-10 seconds between the 200, 100, 50.
200 yards – 8 x 25 yards. These are all no breath freestyle. Or at least go as far as you can without breathing. If you have to breathe, then minimize the # of breaths you must take. Swim the first 2 on an interval of 40 seconds, the next 2 on 35 seconds, the next 2 on 30 seconds, the final 2 on 25 seconds.
50 yards – freestyle warm down.