Notes
Warmup:
200yd freestyle on 6:20
200yd freestyle on 7:20 (was actually a breast/back/free combo)
4x50yd kick
=600yd
Drill set:
4x50 butterfly/back drill/swim
=200yd
Main set:
3x100yd on 3:20 + 50 easy on 1:20
2x100yd on 3:20 + 50 easy on 1:20
1x100yd on 3:20
=700yd
Cooldown:
6x25yd choice on 1:10
=150yd