Great swim session this AM. Largely due to good sleep and taking yesterday off.

AM Swim: 3300 Yards

400 swim/300 pull/200 kick/100 scull

9 x 75 (50 free 25 back stroke)

1-3 @ 1:10,1:05, 1:00

4-6 @ 1:05, 1:00, 0:55

7-8 Pull @ 1:00, :55, 0:50

Then

25 Fly @ :30 (90% effort)

3 x 50 Free @ :45

50 Fly @ 1:00 (90% effort)

3 x 50 Free @ :50

75 Fly @ 1:30 (90% effort)

3 x 50 Free @ :55

30 seconds rest

100 Fly (100% effort, I went a 1:01, Colin went a :57, Tito did the breast and went a 1:03)

Then

400 Pull

Then

5 x 100 Kick @ 1:30 (w/ fins but I didnt bring mine, still made the interval though boii)

 

PM Weights:

Stretch and Roll

Indian Clubs

KB warm up + some pull ups + some presses

Work up to 130 kg Dead lift Then

5 sets of 7 reps @ 130 kg

Brief Pause

5000m row Odd 1000s @ 1:50 Pace, evens @ 1:55 pace