The Lane Line

This one really hurt today, but I did pick up a buddy at the pool to do the final set with me so that helped. Courtesy of my Master's coach:

W/U (800):

800 SKPD

Main (1800):

1x300 @ 3:45 smooth

6x50 @ 1:00
odd - 100 pace
even - drill

1x200 @ 3:00 smooth

8x50 @ 1:10
2X
{desc 1-3 kick
4 - 100 pace}

1x100 @ 1:30 smooth

10x50 @ 1:30 best avg (I did 27,27,27,28,28,28,28,29,28,28)

W/D (400):
200 drill
200 kick

Total: 3000