Warm up - 300 meters @ easy pace (SW3)
Drill Set - 8 x 25 meters of mixed form drills w/ 10-second rest periods (SDS3)
Base Intervals - 6 x 100 meters at moderate pace w/ 5 second rest periods (SBI454)
Kick Set - 8 x 25 meters kicking only, w/ 15 second rest periods (SKS3)
Cool Cown - 300 meters @ easy pace (SCD3)
I think Jack Dawson says it best, in regards to the initial shock of jumping in the water:
"it hits you like a thousand knives stabbing you all over your body. You can't breathe. You can't think. At least, not about anything but the pain."