4300 yds

Saturday practice 7-8:30.

600 w/up (200 free, 100 choice, repeat)

4x100 Free (25 left arm, 25 right arm, 25 fists, 25 swim)

Active Recovery set (Harder than it looks)
5x100 Free (2 on 2:00, 1 on 1:20, 2 on 2:00)  The fast two lanes did 2 on 1:30, 1 on 1:10, 2 on 1:30
4x100 Free (2 on 2:00, 1 on 1:20, 1 on 2:00)
3x100 Free (1 on 2:00, 1 on 1:20, 1 on 2:00)
2x100 (1 on 2:00, 1 on 1:20)
50 easy
1x100 on 1:20

5x200 Free pull 1. sprint first 50   2. sprint 2nd 50   3. sprint 3rd 50   4.sprint 4th 50   5. medium

50 easy

8x75 kick (4 rotate dolphin kick)  (4x choice kick)

100 warmdown

Great workout. I am glad that so many people stayed for the whole workout.