I made it tt two workouts today and I am tired. I swam in Petaluma at PHS at 0515 and I went to Ridgway at 1215 and did a short sprint set too. Yesterday I swam at Ridgway too. I swam solo yesterday, and I don't rmember very much but here it is:
1000swim
7x100fly
3x100kick on back with fins
10x50back, hard
10x50breast, not too hard
2x250, brokenfree
3500
Friday morning 0515, PHS
600warm up
15minutes tread
6x50drill/swim
2x(5x100)1 easy, 2hard easy easy easy, 3easy hard easy easy, 4 easy easy hard easy, 5 easy easy easy hard, then 1 easy, 2 hard easy easy easy, 3 hard hard easy easy, 4 hard hard hard easy, 5 all hard
50easy
repeat sequence, kicking
I did fly for the hard laps
250warm down
3200yards+15minutes treading, 4 with weight
Friday noon
250 warm up
5x(4x25free)short to various rest intervals
20x25fly various rest intervals, slow and medium
250 warm down
1500yards
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