400 swim
200 kick
16x50 every 4th one fast @:50
12x50 every 3rd one fast @:55
8x50 every other fast @1:00
4x50 every one fast @1:05
*main set courtesy of Monica Byrn
6x100 pull, descend 1-3,4-6 @1:40
8x50 catch up drill with kick exaggeration (see video) @:50
400 breathing 5/7 by 25
200 easy
4200 meters
Great job on the 50s this morning Emily, Mark, John, and Christy - glad it went by fast :)
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