Hammering it out

This was a tough one for me today. Shoulders are a little sore.

2x[5x100 @ 1:40 Free
...[4x25 @:40 Free Desc 1-4 round 1 went 25,23,20,17 round 2 went 24,22,20,17
still don't feel much speed

4x200 @ 3:30 Free with paddles and bouy Desc 1-4 went 2:55, 2:47, 2:41, 2:32

8x50 @ 1:00 Back 25build/25drill (double arm)
8x25 @ 1:00 Fly #3&6 fast went 19, 19
3x100 @ 2:00 IM went 1:39, 1:37, 1:32
8x50 @ 1:10 Breast 25build/25drill (double kick)
8x25 @ :45 Fly #3&6 fast went 19,19
200 EZ

Total 3700 yards