Notes
I kept the yardage up today, but the pain in my bicep was back (though it didn't start until near the end of the warmup). So, I backed off a bit and did some extra kicking. Hopefully some rest over the holiday this week will get it back in shape.
600 warm-up
For all following, alt. 50 easy/ 50 hard FR
2x100
2x200
3x300
8x100, 75 FL kick on back/ 25 FR strong
3x300 FR pull
6x50 FR kick
200 cool-down