2700 yds. Sprint!

500 w/up

5x200 Free on 3:30
 1. swim
 2. 2x100, 5 sec. rest between
 3. 4x50, 5 sec. rest between
 4. 8x25, 5 sec. rest between
 5. recovery, no breathing in and out of flags

75 ez

15x50 Free
odds: base time    evens: base time -5
1. 1:00
2. 1:00
3. 1:00
4. 55
5. 1:00
6. 50
etc.

25 ez.

8x25 on 30, 25, 20, 15, repeat

100 ez

I promised a sprint day.