Notes
500 warmup
400 50 swim/50 kick --> fins
8*100 on 1:50 (50fast/50easy, 50easy/50fast, 100 fast, 100 easy)
5*100 pull on 1:45
20*50 (1 fast, 1 easy, 2 fast, 1 easy, 3 fast, 1 easy, 4 fast, 1 easy, 5 fast, 1 easy). Fast on 45, Easy on 60
200 cooldown