3 x 400s (1-swim, 2-pull, 3-IM drill)
8 x 100s kick @ 1:45 (no fins)
6 x 500s
    1.  swim ez @ 6:45
    2.  5 x 100s @ 1:20
    3.  pull hard @ 6:45
    4.  swim ez @ 6:45
    5.  5 x 100s @ 1:15
    6.  pull hard
10 x 50s (no free) @ :55
100 cool down

intervals are 'stud'