Notes
200 warm-up
4x50 (25sprint, 25 easy) start every 70''
200 technics
2x100 medley
9x100 70% (start every 2'10) [all ~1'50, first 1'44]
5x100 80% (start every 2'10) [all ~1'42]
5x100 paddle 75% (start every 1'50) [all ~1'38-40] (actually more 80% than 75%)
200 easy