Notes
Perceived effort 68%. All lanes were full when I got to the pool so I didn't get to start until a few minutes before 8. I got in 300 yds before the normal warmup.
300 swim
W/U: 200 swim, 100 kick, 200 pull
3 x 400's (easy, moderate, hard)
50 kick
1x 400 (hard)
3 x 200's (each 50 progressively harder)
50 kick
500 swim