19Nov SCY, 45 min
4x200 (s, p, drill, s) (10s rest)
8x50 IM Order. Odds: kick / drill. Evens: drill / swim (10s)
8x75 IM Order (10s)
3 rounds
4x25 (30 sec) easy, build, build, sprint
1x50 focus under the flags (1:00)
1x25 controlled (30 sec)
1x25 sprint (30 sec)
2400
shoulder not happy with all the fly in the warmup