Stroke day. Shoulder felt a bit sore.

Warmup (700): 150 free/25 fly k/25 fly/150 pull/25 bk k/25 bk/150 free/25 br k/25 br/100 pull

Main (2900):
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 strong fly on 0:30/25 (threw in some single arm since it was tough)
300 swim w/fins going 10 yards off wall underwater
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 strong back on 0:30/25 (swam 100 in 1:23)
300 pull breathe every 4th
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 strong breast on 0:30/25 (swam 100 in 1:24)
300 kick w/fins
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 fast on 0:25/25 (swam 100 in 1:03 on extra minute rest)

100 easy

3700 scy

edit (misadded)

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Oh yeah!