Monday 5:30-7am SPRINT workout

400 swim
6x50 kick @:10 rest, descend 1-3,4-6

25 fast
100 easy
50 fast
100 easy
75 fast
100 easy
100 fast
100 easy
200 fast
100 easy
*do this set 2x, the second round is pull
the fast swims are on your fasted possible interval (think touch and go), rest :30 after the easy 100

12x25 catch up drill @:30

8x50 fast @2:00 - the 3rd and 6th one are easy

200 easy

Great job today Mark, Jason, Seth, Cristina, Christy, and Dan! Hope the gorgeous sunrise was worth it :)