Hammering it out

I did not get thru the main set only started it but after a slow start I did manage to wake up my sprints alittle.

500 Free
8x25@:45 Shooters w/zoomers
50 EZ
4x(4x25)@:45 1=drill 2=build 3=12.5EZ/12.5fast 4=smooth
50 EZ

8x25@:45 kick w/board last 5 yards fast barge kick to wall
100 EZ
8x25@1:00 fast @100 pace went :18,:17,:17,:17,:16,:16,:16,:16 too me a bit but did manage to get moving in the end
100 EZ

25 EZ
25@1:00 AFAP went :16
50@1:30 @100 pace went :36
100@200 pace went 1:17
200 EZ

100 kick w/zoomers
100 EZ

Total 2400 yards