500 - 10x50 on 1:00 easy warmup
2400 - 6x400 (Descending 3-5 seconds each set) 5:55, 5:49, 5:43, 5:35, 5:24, 5:18
The last two sets were especially tough. I really had to focus on keeping my stroke long and pulling hard. I probably took the first few a little too moderate, but I definitely got my descending times.
8x100 odds kick, evens pull, active recovery (keep heart rate up but don't kill it.)
400 free sprint (beat the 6th 400 set from above) - got 5:14
1000 - 2 x 500 Kick with fins
200 Free sprint get under 2:30 (2:28)
Felt great about this workout just cause I was able to get the descending times on those 400s like I wanted. I again got a pretty good cramp this time in my right calf and my kicking wasn't so much of a help on the last set, but still was able to get the descending time.
The pool was probably about 82 degrees. I wasn't overheated, but I definitely didn't say "Brrr" when I got in. The pool was clean and it was nice having so much space and not having any splash but my own. I sure wish it was spring already and I could go swim in a lake.