Friday USRPT 100 Butterfly

Wow, this workout is the 12th day of swimming in a row.  One more and then I will take a full rest day.  Today was a complete ultra short race pace training workout focused on the 100 butterfly

800 swim
200 1 arm fly drill

USRPT Set
30x
1-4 easy with 20 seconds rest
3x
3x
4x
3x
3x
3x
2x
3x
2x
rest period became 25 seconds about halfway into set

500 cool down

2250 total