1400 warmup

6x50 :45 desc 1-6

100 kick 2:00
4x25 kick fast :25
25 dive sprint
25 easy
100 kick 2:00
3x50 kick fast :50
50 dive sprint
50 easy
100 kick 2:00
2x100 kick fast 1:40
75 dive sprint
75 easy
100 kick 2:00
1x150 kick fast
100 dive sprint

100 easy

after two days on a boat, my sea-legs were tired!