Notes
Everything here is assumed 7 minute pace. 2 mile warmup, 3x800 @ 2:30, 9x300 cut-downs at 3x50, 3x49, 3x48. 2 mile cool down. I wasn't expecting to be winded, but I was afterwards. Also, my hip felt a little tight at first, and I felt a little pain, but after the swim and during the majority of the workout, my hip was fine. Getting better everyday.