The main set yesterday, after a warm up and drills, was 7x50 yds, leaving on the minute followed by 100yd slow, then repeat the 7x50. I was supposed to try to get in the 50s in 47-48 seconds. I know that's slow for a lot of you, but it's a stretch for me. I managed to do it for all but the last rep in each set. I'm jazzed.