My set today:
400m front crawl warm-up
25 x 50m front crawl, target time 53s, rest interval 22s
200m front crawl swim down
This all went pretty well. I had one rep slower than 52s but still under 53s, most of the rest being 50s or 51s.
Same again next time.
USRPT distance this year: 64,450m
Total distance this year: 157,050m