1200 warmup

2x4x75 (75 easy, 25 fast/50 easy, 50 fast/25 easy, 75fast}

50 fast :35
50 easy 1:00
100 fast 1:10
50 easy 1:00
150 fast 1:45
50 easy 1:00
200 fast 2:20
50 easy 1:00
250 fast 2:55
50 easy 1:00
300 fast 3:30
50 easy 1:00
250 fast 2:55
50 easy 1:00
200 fast 2:20
50 easy 1:00
150 fast 1:55
50 easy 1:00
100 fast 1:10
50 easy 1:00
50 fast :35
50 easy 1:00

100 easy

3x{ 50 dive sprint, 50 easy}

200 easy

made all of the fast swims with :05 sec rest. definitely didn't feel my best, felt like i had to try too hard to go fast. still a good workout.