Notes
WU: 3 x 100 done as 25 kick, 25 R. arm, 25 L. arm, 25 swim .
MS: 500 straight swim alternating T-pace 50s with easy-pace 50s.
CD:
200 kick easy.
100 swim good form.
Total—1100
Didn't really use a watch / pace clock for the 50s at T-pace - just alternated 50 hard effort with 50 easy effort for 500 yards. Total time for the 500: 10:27. Added an extra 100 yards to the end of the cool-down.