Monday 5:30-7am SPRINT

15 minute choice warm up

50s @ 1:20, 1:19, 1:18, 1:17, 1:16... getting down to your fastest possible interval

Jason :56
Emily :51
Mark :41

100 easy

12x100 pull @1:45

200 kick

6x50 swim with fins @ 1:00
descend 1-3, 4-6

100 easy