Fly Sprints

This is after 2 days of being out of the water - ouch.
600Warmup.
16x75 free pull (4 paddles, 4 no paddles) @1:05,1:15,55,1:05 or smth

600 more warmup (100 free, 100 bk, 100 kick w board)
4x150 w fins @2:10 (25 fly (4strk)-50 free, 25 fly(4strk)-50 back)

Main Set
3x500

• #1st-500 breast done as following:
• 200 bs swimming
• 4x75 on 1:30 
• #1-3 strokes per lap (57)
• #2-4 per lap (51)
• #3 ez free
• #4 all out breast. (46)
• #2nd and 3rd - 500 - fly
• 200 bs swim (kick plus free)
• 4x75 @1:20 or so
•  #1 fly-drill-free by 25s
• #2 fly-kick-free by 25s
• #3 all free
• #4 all out (38 and 37 the second time)

500 long free warm down.
~5,000