Notes
rpe8-9. Hard effort but not all out. Swam behind someone that pushes me just to stay on his feet. Good swim. Felt good but tough. warm up 600 swim. main set 5x200on 3:15. Gave me about 15 secs rest between each. By the final 2 200's I was working hard. 50 swim, 3x300 swim on 4:30 this gave us about 15 secs rest between each. 50 swim. 8x100 on 1:30. 5 secs rest between each. after 4 100's took longer rest and was then able to maintain the 1:30 effort for the final 100. 50 swim