Friday and This Morning

Big Meet at the pool this weekend.  We were allowed a quick 0600-0700 for this morning, short course. Let's go with Friday's workout first:

0621

600 mixer(500)

20x50
choice not free;
first 12 back,
1-4 1:15
5-8 1:10
9-12 1:05
last 8 fly
13-16 1:00
17-50 :55

50 50 100
on 1 min
50s =100
fly
42, 49 stop

free
42, 41, 1:20

400 cool down

2500 meters

Saturday
Hour of Power

500 warm up

4x25 kick
35 sec

8x25
IM order
30 sec

6x
1:15
25 fly
50 breast
75 back
100 free

200 cool down

2500 yards short course