500 - 10x50 warmup doing pushoff and 20yd sprint, rest easy, odds no pushstart 15yd sprint rest ez on :45
1000 - 10x100 pull on 1:25 (banked 6 seconds overall)
1000 - 5x200 pull no paddles on 3:05
It was tough keeping 3:00 so I ended up doing 3:05. Definitely faster with paddles.
1000 - 5x200 pull no paddles or ankle strap on 3:00
10x50 same as warm up