900 warmup

3x{ 100 k/d 1:45, 100 fast kick 1:45, 4x50 :45->:30}

4x200 2:40
4x25 sprint :30
3x200 2:40
2x50 strong :45
2x200 2:30
100 easy 1:45
1x200 2:15
100 fast!! (1:04)

100 easy

2x{ 4x25 fly :30, 50 kick 1:00, 100 IM 1:15}

200 easy

not a hard workout, but didn't feel good. second day in a row back after the break, so i knew it was going to be a tough one. plus, we had 12 people going on the A sendoff- it was madness!