800s

1000 - 4-4-4
3200 - 4x800 (1-2 = fins and pads, 3-4 = pull pads) :20 rest, medium pace
100 stretch back
1200 - 6x200 fast pace on 2:50.

Only got about 5-8 seconds rest on these, but I was able to maintain a strong pace on them and really had a fast last 50 on them.

400 - 8x50 backstroke on 1:00 easy pace
100 warmdown

total 6000

Felt great!