General yardage

1000 usual warmup.
10x100 fins free @1:20

• #1-#5 big paddles. (58s)
• #6-#10 no paddles (56s)
• HR (23-25)

1200 back done as:

• 200 pull paddles @2:45 (D-1-4 2:20,2:15,2:10,2:06)
• 2x50 swim hold perfect stroke (HR-<25) (33s and 31s) @50
• Repeat 4 times.

Some bungee sets and some long warmdown.
~4,300