The drills were just so-so, but the post practice team relays were a blast. Obviously, I tried too hard because my calves cramped on each heat. Hmmm, put me in a speed competition and there goes my form.....

5 min warmup

4x25 w/:15 rest in between

3 sets:
1x50 w/:15 rest
1x100 w/:20 rest
1x200 w/:30 rest

1x100 w/buoy

2 relays:
1x25 freestyle
1x25 freestyle while controlling a water polo ball

lots of cool down