FlyQueen

200 w/u

10 x 50
odds drill :50
evens swim :40

4 x (200 free @ 3:10, 2 x 50K @ 1:00, 50 ez @ 1:00, 2 x 50 fast @ 1:10)

50 EZ

50 sprint
4 x 25 sprint (did two fly and one back)

300 c/d

I actually swam 3000 yards - first time in a long time - perhaps since July but definitely since November ... back was okay ... there's still hope!