Monday was an easier day.

5000m in the pool, and an easy 30' run later in the day.

400 warm
3 X (4X50 (1-4) w. band 100 easy, 2 X100 (1-2) w. band, 100 easy)
16 X 50 on 45" every 4th fast
12 X 50 on 50" every 3rd fast
8 X 50 on 55" every 2nd fast
4 X 50 on 60" all fast (31's)
800 pull
100 easy

We've got some nice warm weather here in Flag currently, able to go out running in shorts and a shirt!!! Temps should hit 60 F every day this week