Notes
Got to the pool for the Saturday swim, though unfortunately didn't get as long as I wanted. Made the most of the 45 mins and got in a solid 3k workout. The plan was to do two laps of a distance ladder, but I only got through it 1.5 times. Still worked hard though, and felt strong even after yesterday's tough workout. Followed immediately by some time on the stationary bike.
600 warm up
2x [
100 free hard
200, alt 75 fly kick on back 25 hard free
300 IM, no free
400 free, every fourth lap hard
300 IM, no free
200, alt 75 fly kick on back 25 hard free]