After a long rest set

I still felt sluggish at the beginning of the workout but like this morning got going and felt ok by the end of workout.

Warm up
400 free with snorkel
6x50 catchup on 45

Main set
6x500 on 6min swum as 2 x (DPS, fins, pull with paddles) descend 1-3
100 easy
10x50 on 50 holding 28 with pace clip
4x(50 kick on 40, 50 swim on 30) with fins

Warm down
200 free/back by 25

Total 4900

I went 5.50,5.30,5.20,5.45,5.25,5.20 on the 500s. The 50s I held 28s and then went 30-31 on the 50 kicks and 27s on the 50 swim with fins.