feeling sluggish...blah -my fly was brutal today although I did manage 4x50 during warm up


Warm up: 800RIM 400kick

4x200 @ 4:00 holding 3:15 -yeah, I suck.

a sad attempt at some sprints....
3x 50 fly @ 2:00/2x25 back @ 1:00

random floating up and down the lane with some kick added for good measure