Suggest swim workout and 400 timed interval

Many of you did the Cochiti swim yesterday and may not be ready for the "regular" Monday swim workout and timed 400. But, if you are, or can wait a day or two, here is a suggested workout:

6/23/08 Workout:
warm-up 500 yards
5 x 200 yds - alternate slow & fast each 50 (slow, fast, slow, fast)
100 easy kick: 1x50 flutter kick, 1x50 breaststroke kick
1 x 400 timed interval
200 to 500 yds, easy…pull bouy, paddles, fins, whatever…just easy
Total = 2,200 to 2,500 yds

Send me your timed 400 interval times if you do one.