Good morning, good water, and it was not too busy today. It was a good morning to swim, it was not raining, the water was warm and I just felt good. The old cold is no longer an issue, the shoulder talked to me this morning and the back is normal.
250 warm up free
250 warm up back
250 kick with board
250 breast kick w/o board
10x100 free 5 seconds rest
10x100 fly/free; free/fly
100ez
10x50 on 60, free/stroke, 4 flys
3600 yards
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