This morning took a bit of swimming to get going. I was sluggish and I worked on building speed in the second session.
15 minutes swimming
15 minutes kicking
mostly on back
fins
various skills including prone kicking and short pauses
10x50 freestyle
USRPT
35/55
first 3 were 38,37,36
no fails
down to 34s
5 minutes recovery swimming
20x25 freestyle
USRPT
15/30
struggled to get to 15 on first 10
last 10 were to increase speed
extra 30 seconds rest after 12, 14, 16, and 18.
went 14s for odds, then 15s after 15 second rest
5 minutes swimming cool down
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