500s

I came up this one last night and just did it from memory:

1000 free warmup Long stretches, easy
1000 - 2 x 500's kick with fins
250 recover (100 back, 100 breast, 50 free)
1000 - 2 x 500's free pull on 7:00 - first set moderate, second set strong
250 recover
1000 - 2 x 500's free on 7:00 first set pull, second set no equipment
250 recover
1000 - 2 x 500's free no equipment get under 6:45 on 7:00
250 warmdown

6000 yards total

Lower back on the left side is touchy. My shoulder blade muscles are also full of knots. Need another massage. Will set up an appointment for next Thursday morning.