1000 warmup

2x{ 200 kick 3:30, 100 IM drill 1:40, 6x50 free :40}

200 free 2:45
200 150 free-50 fly
200 100 free-50 fly-50 back
200 50 free-50 fly-50 back-50 breast
200 IM

100 kick 1:45
100 50 kick/50 drill 1:40
100 drill 1:30
100 50 drill/50 kick 1:40
100 kick 1:45

200 IM 2:45
200 50 free-50 fly-50 back-50 breast
200 100 free-50 fly-50 back
200 150 free- 50 fly
200 free

150 warmdown

felt better than yesterday, but still not great. i felt like i needed some sprint stuff to wake up my body.