1000 warmup

5x4x50 swim, kick, swim, kick, swim
swim: :50, :45, :40, :35
kick: :45, :50, :55, 1:00

2x400 5:00
2x50 sprint 1:00

2x400 5:00
4x25 sprint :30

2x400 5:00
1x100 sprint (1:05)
descend 400's

300 warmdown

felt really strong and smooth today, but the speed just wasn't there. held 4:36-4:38 on all the 400's even though it felt like i was going faster. i felt like i could swim at that speed all day though, which is a good sign.