Sunday speed day

The basics:

AM

400 wu
5x100 descend (1:30, 1:25, 1:20, 1:20, 1:18)
5x100 descend (1:30, 1:28, 1:22, 1:19, 1:17)
800 easy

Total: 2200 m

Not bad for an 'off' day.