500 warmup

12x50 every 4th kick :50/ 1:00
9x50 every 3rd stroke :50
6x50 alt build/ easy :50

4x100 1:30
2x100 1:25
100 easy 2:00
2x50 fast :40
50 easy

4x100 1:30
4x50 desc :45
100 easy 2:00
2x50 fast :40

200 warmdown

finally feeling better. just a short swim to loosen up before the race tomorrow