Thursday PM Workout

Warm Up
550 Mxed

4x150's on 2:20 100 Pull Breathing 3/5/3/7 by 25 / 25 streamline off wall 1/2 way then choice Kick to wall / 25 butterfly Kick on back

3x150's 50 Drill / 50 finger tip drag / 50 swim

Man Free Set:

300 on 4:00 (left early on 3:50)
200 on 2:40
300 on 4:00 in theory  took extra rest to regroup lane mates.
100 on 1:30
200 on 3:00
300 no interval
easy 50 on about 1:20
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4x100's on 1:20 all fast / all out.  my times 1:07/1:07/1:07/1:06. 

50 warm down

Really good workout even though I only swam the one hour.  Total of 3500 yards for the workout.