Most of this week has been a steady dose of rapid interval freestyle sets, but today's main set has a longer rest for stroke work.

10 x 100 warm up on 1:30
7 x 150 kick on 2:45 (most everyone wears fins)
20 x 25 fast on :25
4 x 75 on 1:20 (50 stroke, 25 free)
4 x 125 on 2:15 (75 stroke, 50 free)
4 x 75 on 1:20 (50 stroke, 25 free)
4 x 125 on 2:15 (75 stroke, 50 free)
4 x 75 on 1:20 (50 stroke, 25 free)
4 x 125 on 2:15 (75 stroke, 50 free)
150 cool down
5100 scy Total

It's beautiful during November in St. Petersburg. We finish workout about 20 minutes before the sun rises over Tampa Bay.