Sprint 50s

In the long course pool.
Ouch!

Warm Up:
200 free
150 stroke
100 kick
50 free w/1 leg up (weird and painful--ala Sickie)
do twice through
Main Set
200 free (build on first 50; easy 2nd 50)
12x50 fast
first 4 on 1:20
second 4 1:30
third 4 1:40
each set of 4 progressively faster
(started at :57 and ended :53)
Cool Down:
6x50 choice
Total Distance:
2300 m