1200 warmup

2x {2x50 kick :55, 2x50 drill :50, 2x50 swim :45, 2x50 :40, 2x50 :35}

600 7:30
3x200 2:30 desc

500 6:15
5x100 1:15 desc

400 5:00
8x50 :45 odd: fly even:free

300 warmdown

the longer swims felt alright, held a moderate pace. felt strong by the end of the workout, which i'm taking as a sign that i'm getting back in shape!