1000 warmup

2x{3x50 kick :50, 3x50 kick/swim :45, 3x50 swim :40}

2x300 4:00
50fist :50
4x25 sprint :30
50 drill :50
50 sprint :45
50 easy 1:20
3x200 2:40
50fist :50
4x25 sprint :30
50 drill :50
50 sprint :45
50 easy 1:20
6x100 1:20
50fist :50
4x25 sprint :30
50 drill :50
50 sprint :45
50 easy 1:20

400 warmdown

didn't feel great again today. felt like i was swimming in a flume that was going too fast for me. my times were good, faster than usual, but i felt like my whole body was cramping.