The positive/even/negative splits described below are my favorite workout at the pool. There's a variety of effort and different aspects to concentrate upon. The yardage is nice, too. Alas, this was the last hard pool workout!

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Warm-up 5 minutes

3 x 50s easy kick, rest :20
3 x 100s Fartlech with fins, rest :20

2 x 50s regular pace free, Count Your Stroke―the average becomes your base stroke count―rest: 15.
4 x 50s, each 50, add a stroke to your base stroke count. Rest :15.

9 x 200s, rest :20 between each.
1 thru 3: be speedy on the first 100, then swim easy (positive split)
4 thru 6: be speedy on the middle 100 (even split)
7 thru 9: be speedy on the last 100 (negative split)

Warm-down 200 yds