2000 - 4x500 descend 1-3 and hold same pace for 3-4 (7:15, 7:00, 6:50, 6:51)
100 ez back
500 - 10x50 all strong pace on :40
On the first one I was able to get 5 seconds rest, next one 4 and so on down to the fifth one I had to start doing slow flip turns cause I didn't have enough time to stop or do an open turn to get the 40 second pace. But at least I was able to maintain the 40 second pace the whole time so that I ended exactly on the 40.
400 warmdown 100 kick drill pull swim
There is a "shiny fish" who I've noticed comes every morning and makes my swim a little less boring.