3200 - 4x800 (1-2 = fins and pads, 3-4 = pull pads) :20 rest, medium pace
100 stretch back
1200 - 6x200 fast pace on 2:50.
Only got about 5-8 seconds rest on these, but I was able to maintain a strong pace on them and really had a fast last 50 on them.
400 - 8x50 backstroke on 1:00 easy pace
100 warmdown
total 6000
Felt great!
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