Notes
15 minutes easy,
5 minutes tempo,
2.5 minute easy,
5 minutes tempo,
2.5 minutes easy
3 minutes hard,
1.5 minutes easy
3 minutes hard,
1.5 minutes easy
3x1 min hard, 1 min easy
14 minute easy
1 hour total in pool--lots of stretching, core and pt. exercises during practice.