Penultimate Plunge & World's Shortest Post?

Nearly there! can't wait to have a day off, the enthusiasm for this challenge is waning rapidly but a swim at Consett tomorrow should finish it off (and me.)

600 warm up
6 x 200 @ 3.30 progressive 1-3, 4-6
8 x 25 @ 40 backstroke
12 x 100 @ 1.45 odd numbers dps/stretch evens 25 swim 50 catch up 25 swim
4 x 50 @ 70s backstroke
12 x 50's @ 65 1-6 up fly 2 strokes, 4 strokes, 6 strokes, finish off free
7-9 up back down free, 10 -12 up breast down free
8 x 25's breast kick @ 40s
200 swim
4400 metres