Notes
400 swim
300 pull
200 kick
100 choice
5x100 swim (3@ 2:00, 2@ 1:45)
4x50 @ :60 QUARTERS (#1 - first 1/4 of 50y is fast, remainder is easy; #2 - second 1/4 of 50y is fast, remainder is easy, etc.)
100 easy
Main Set:
1000 FOR TIME!!!! (strong swim, pace yourself, descend by 250s) [did this in 16:30]
100 easy recovery
4x50 pull @ :60
4x100 pull @ 1:50
100 cool down