Only three of us showed up, and we were all tired.  But instead of wimping out and gorging ourself with candy, we pressed on and decided to take it easy and take advantange of having a lane for each of us and do a sprint workout.  What was supposed to be easy proved to much more difficult and tiring that expected.  All below are done at 80-90% speed, except every 3rd which is sprint.

600  Warm up

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6 x 100 IM on the 2:30   Every 3rd sprint, others fast

50 easy

6 x 50 stroke choice on 1:30  Same as above

50 easy

6 x 25 SPRINT on 1:00

Go home, take 3 advil to sooth joints, gorge self with Twix bars