I have only swam with the workout group once. Friday was a no swim day, although I did row 4k.
I did a sick person workout on Thursday. Easy swimming, about 1500 yards. Back to my own swimming today. I did arrive at 0600 and was swimming by 0610.
500 Easy
1000 swim
300 kick, alternate, with fins
200 kick, dolphin, with fins
2x100 butterfly warm up, 1 arm, various
3x100 25fly/25free/25fly/25free
20x25 free USRPT, getting some 15's, 1 STOP at 16 (10 minutes+30 seconds)
200 cool down
3200 yards
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