1000 warm up
200 medley
8x100 :30 rest, all under 1:05
200 ez
2x200 2:25, both under 2:20
100 ez
4x75 1:00
300 drill
400 pull
4x50 kick 1:00
200 warm down

Super happy with the 100s. But I should probably push it harder and get my heart rate up higher...