7/14/17 SWIM

1 X 400 warm-up

4x25 sprint (:20 sec rest between efforts)

1x100 recover

All with a kickboard

1x25 (sprint)

1x50 (slow/sprint)

1x75 (sprint/slow/sprint)

1x75 (sprint/slow/sprint)

1x50 (slow/sprint)

1x25 (sprint)

1x100 cool down

total - 1000m