1200 warmup

3x {200 2:40, 8x25 :30 2 each: kick, kick fast, drill, swim fast}

2x{
5x100 1:20
3x50 kick :50
3x50 stroke :45
3x50 free :40
3x50 strong :35
:30 rest
50 sprint}

300 warmdown

felt better the second round, almost like i'm in shape.