Notes
500m warm up
13 x 100m using timer
Easy at 1sec down to .91 time approx 1:35
harder at .88. Time down to 1:30
very hard and felt messy at .83. time around 1:30
had at least 20 sec rest between each 100m
strokes per 25m - 23 down to .88. 24 below that.
followed this with 12 x 50m
cool down - 100m