4500 yds

15 minute swim (I was late, as always)

8x75 (odds: 25 kick, 50 swim)  evens: Free swim
5x500
  500 Swim
  5x100 pace. 3rd 100 fast
  200 descend, 100 pace, 200 ascend
  4x125 (100 pace Free, 25 fast)
  500 build within each 100
14x50  ez: 1:00, hard: 40
  1 ez, 1 hard, 1 ez, 2 hd, 1 ez, 3 hd, 1 ez, 2 hd, 1 ez, 1 hd
200 warmdown