Warm-Up (WU): 10min mix of freestyle and drills
Main-Set (MS): 10x50yds all out sprints with 2x the recovery i.e. 45sec 50yd means 1:30 rest.
Cool-Down (CD): 5min or so freestyle very slow
Wow, I almost died at the end of each set of 50 which means I was going all out but also can be attributed to my lack of time in the pool. The recovery was just right and my 50's were super consistent between 42-45 seconds for all 10sets I believe.
NO CF WOD today.
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