Moderate 200p
Riis Warm Up (1,300)
- 300/200/100 swim
- 12 x 50 on :50
- - 4 kick, 4 dr/swim, 4 desc
- 100 easy
Main Set (1,800)
- 8 x 50 on :50 @ 200 pace
- - 24.6, 24.9, 25.1, 24.6
- 200 - mixed float w. fins
- 6 x 50 on :50 - 2 @ 200p, 1 smooth
- - 24.6, 24.9, 24.6, 24.9
- 300 - mixed float w. fins
- 4 x 50 on :50 @ 200p
- - 24.9, 24.3, 24.9, 24.4
- 400 - mixed float w. fins
- 200p without killing myself
- still have a mild cold
- all over the place pace wise unfortunately