Today is a strictly swim workout designed to test you mid range swim skill. Post scores in the comments section or on Facebook. Look for daily amphibious programming coming soon. If these work outs seem to short feel free to build on them, however, I would caution that quality of time in the pool is way more important than quantity. Focus on midline alignment, stroke entry, and breath control.
200 yard Warm Up
600 yards for time (choice of stroke)
3 x 500 yard Freestyle + 10 pool push ups
400 yard kick on back