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This morning we did some drills in addition to swimming. 

0618

400 free
300 pull
200 kick; breast kick
100 drill; 1 arm fly

Drills

6x
15 meter dolphin
swim back to wall
continuous

6x
15 meter breast break out, or as far as one can possibly glide
swim back
continuous

8x50
free
15 meter dolphin
sprint to finish
1:30

400 free
dolphin off wall
6:14
felt good

2160 total meters

extra

2x100 back
smooth

3x100 fly
200 pace

4x50
free/fly

no time intervals
watching form
back to basics

700 extra meters
2860 total, plus pre warm up

Good training room session
Shoulder warm up
Shoulders, arms
incline, bench,
pull ups, 4, 5
nearly 60 minutes