Notes
1 mile w.u., 6 x 100 meters, 2 laps x straights and curves [200], 600m [300], 400 m good [400], 2 laps straights and curves [300], 5 x 200m's gfgfg :45 stand between each interval [400], 4 x 150 m's (50), .75 w.d. Good workout but left heel really hurting the next day.