3600 - 12x300 on 4:45 descend 1-3 hold 4th. (4:25, 4:12, 4:00, 3:53)
Successfully got goal on each set. Probably went way too easy on the first one (so I could get a good set time), but I made sure to get some serious improvement on each set.
200 warmdown 50 fr 50 bk 50 fr 50 bk
4000 Yards total
Slept in this morning and had to hurry to work right afterwards and skipped the shower. Now I smell like chlorine, but I like that smell. 6 months ago I couldn't really smell it that much.