This new format seems awkward for posting workouts, but I'll give it a try...
April 9, 5000SCY
water temp 85
800 swim
200 kick
4 x 50 @ :55 scull/swim
4 x 75 @ 1:15 50ba/25fr
4 x 25 @ :30 odds ba, evens fr
Main:
4x:
300 @ 4:15 every 4th length back, descend by round
4 x 50 descend @ :50 25ba/25fr
3x (kick w/fins):
200 strong @ 3:00
100 moderate @ 1:30
500 easy
