300 swim
300 pull
300 paddles
300 kick
3 x 100 fast on :15 rest
300 kick alt free/fly/back/back fly
6 x 50 on :60
300 paddles
300 alt kick/swim
300 warm down

1000 warmup

8x50 kick :50
8x25 :30 alt build, drill

2x
{4x250 3:15
2x175 IM 2:30
4x75 :55}

200 easy

longest workout since early july(?), so i was definately hurting at the end and in survival mode. it will be a long way back.

400 swim
400 pull
400 paddles
400 kick
400 paddles
400 kick alt free/fly/back/back fly
400 pull
400 paddles
400 alt kick/swim
400 fast paddles
500 warm down

400 swim
400 pull
400 paddles
400 kick
200, 150, 100, 50 paddles on :15 rest
500 kick alt free/fly/back/back fly
300 warm down

slow easy broken 1000, trying to get my breathing back