1000 warmup

2x{
100 kick1:45
4x25 kick uw/sprint :40
4x25 d/sc/s/f :30
200 aerobic 2:40
200 easy/fast 2:30
200 aerobic 2:40
200 easy/fast 2:30
200 fast 2:20}

100 warmdown

felt really tired and sore at the beginning but started to feel better after a couple 200's. managed to go a 2:11 on the last 200 even without a draft.