600 - 12x50 down drill choice, back free easy on :50
1200 - 12x100 pull pads w/ band on 1:30
1200 - 3x400 strong pace on 6:00
I did these at a great pace. I felt wonderful. I was really pushing these. Third set I sprinted the last 100 like it was a race. What a great workout. Just wish I had about about 6 more minutes to do a fourth one like I was supposed to.
I was supposed to do 4x400's but I didn't have time to do it. I know what it's like late at night when people are still swimming and the pool is technically closed. It's really annoying for the lifeguard who wants to go home.