*25m pool*

500 warmup

2x50 kick 1:00
100 free 1:35
2x50 drill :55
100 free 1:30
2x50 stroke :50
100 free 1:25

50 back :55 + 100 free 1:30
50 back :55 + 150 free 2:15
50 back :55 + 200 free 3:00
50 back :55 + 250 free 3:45
50 back :55 + 300 free 4:30
50 back :55 + 350 free 5:15
50 back :55 + 400 free 6:00

200 warmdown

felt a bit tight, but held around my base pace.