Less painful than the last time I tried to sprint
300 warm-up
4x50 free on 1:00
4x100 on 2:00, repeated ~1:10
50 easy
4x75 on 1:30, repeated ~:50
50 easy
4x50 on 1:00, repeated ~:35
50 easy
Relays:
Freestyle Swedish relay, swam 200
50 breaststroke relay
50 backstroke relay
50 freestyle relay
50 fly
4x50 on 1:00
4x100 breaststroke pull
4x100 breaststroke kick
4x100 breaststroke drill (2 kick/1 pull)
2x100 breaststroke swim
4x50 cool-down
Total yardage: 3750