Notes
rpe7-8+. Swam 2900-3000. warm up was 800 swim. felt good. continued with 4x100 pull . At this point I felt the lane I was in felt slow for me. So i moved over a lane and got in the back. Those guys destroyed me. The final warm up was 2 or 4 sets of 50m swim(25 hard 25 easy). i dont recall if we did 2 50's or 4 50's. Thus why I mentioned earlier 2900-3000m total.
main set: I knew I was gonna have problems keeping up so I put on paddles for the main set. All done on ~1:40/100m.
200 hard
50 easy
2x200 hard(went as hard as I could until I begin to lose form. I felt uncomfortable.)
50easy
100 hard
50 easy
2x100 hard
50 easy
50 hard
50 easy
2x50 hard
100 easy
200 recovery