ok - today's:

30 min warm up (dry land)

4x 100 drills, mostly kicking, zipper drill, drag fingers on water (TI drills really, but that would be the equivalent)

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

100 IM (25 each)

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

2x 50 all out, 20' rest

2x 100 easy, 15' rest
200 medium, 30' rest
300 easy

2x 50 all out, 20' rest

cool down 100