Back to training mode after a good 10 days of resting.

2300m - 1 hour

Warm up
300 free smooth and stretched
200 IM drills
100 kicks on back (flutter or dolphin)

200 pull Breath every 3 @ 3:45
100 free build @ 2:00
50 fast @2:00

200 pull Breath every 3-5 @ 3:45
100 free build @ 2:00
50 fast @2:00

200 pull Breath every 5 @ 3:45
100 free build @ 2:00
0 fast @2:00

50 easy

2 x [4 x 50 IM order kicks] @ 1:25 - R 30sec between sets

Cool down
200