Not USRPT

I got going in the water a bit later than usual this morning.  I don't know why.  There was no kicking today either..  I worked into the set when I felt warmed up.  I probably warmed up 10 minutes, typically I mix freestyle and backstroke in various paces and efforts.

Let's call this

10x75 freestyle
50/51 seconds
25 backstroke recovery
50 seconds
(total 100)
20 second rest
2 minute send off

200 recovery swimming

100 1 arm butterfly
more butterfly building into set

10-14x25/25
ez free/good pace butterfly

good form, stay flat,
chin on surface
fast arms forward recovery

200ez cool down