That's what I did. Lots of different drills and other stuff. I may have gone a bit quick for the 400, because the pace work got tough. It was only 4 repeats, but I wouldn't have been able to handle too many more at that interval. Looks like there's lots left to do.
Swim: w/u - 2x(100m free, 50 kick/50 free, 50 drill/50 free)
2x50 one-arm/50 free, 20"
4x25 3-3/75 free, 30"
400 free, moderate pace, 30"
8x50 drill, 20"
4x100 on 2:05
100 ez non-free
4x50 swim golf (best: 54 strokes, 50")
c/d - 100 ez non-free
Total: 2800m
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