Friday 5:30-7am DISTANCE

15 min warm up

300 pull build
600 every other 50 is fast w fins
9x100 pace @ 1:30
600 every other 50 is fast w fins
300 pull build

12x25 catch up drill/sailboat @:30

200 kick
6x50 kick @ fastest possible interval

200 easy

Nice work on the long stuff today Mark, John, Christy, Cristina, Scott, and Jim!