warmup(1000)
400 ez
400 K
4 x 50 pace @1:00, held 37

800 - 9:52
Felt pretty good. Tried to stretch it out + use my core rotation.

200 ez

rest 30 minutes

warmup 2 (600)
400 ez
4 x 50 - 25 sprint fly/25 ez

50 fly - 29.86
75 ez

100 fly - 32.00 1:06.56(34.56)
125 ez

200 fly - 2:35.5
36.13 1:15.26 (39.13)
40.54 1:20.04 (39.50)

250 ez


400 IM - 5:19.86
35.25 1:15.89 (39.64)
40.71 1:20.11 (39.40)
44.56 1:29.71 (45.15)
38.08 1:15(37.05)

200 warm down