Notes
9:45 - 12:15
1) 1500 warmup
2) 2 sets of 3 100s kick on 2:15
4 50s kick on 1:00
3) 300 loosen
4) 2 400s on the 5:40 (first went 5:00, second went 4:56)
2:00 minutes rest then to the top
4 200s on 2:50 (2:36, 2:30, 2:34, then 2:23)
2:00 minutes rest then too the top
8 100s backstroke on 1:35 (1:15, 1:15, 1:17, 1:20, 1:18, 1:20, 1:21, then 1:17)
5) 150 loosen
6) 2 sets of 8 25 6 cycle sprints on 45 with 200 loosen after each.
Felt great and fast. i am finally ready to move up a lane it just depends on how long it will take for dave to figure out meanwhile i will accept the extra rest.