800 warmup

2x{ 4x25 kick :30, 4x50 :40, 4x75 k/d/s 1:15, 4x100 1:15/1:10}

3x{ 200 2:30, 2x25 sprint kick :40, 4x100 1:15/1:10, 2x25 sprint :40}

200 warmdown

we thought were gonna have to get out early, but we didn't!! was really struggling until the last round, then i felt my stroke smooth out.