Running out of steam

Today's workout was tough.

400 easy

Shoulders were tight from the get go, so I had to really focus on getting them loose for the 100's. By the end of the 400 they were better.

3000 - 30x100 (10 on 1:35, 10 on 1:30, 10 on 1:25)

I was able to get about 15-20 sec rest on the first 10, 10-13 second rest on the second 10, and after about 3 reps into last 10 I had no rest and had to just flip on each rep and keep going. Ended up being -:20 at the end.

300 - 6x50 drill on :55
1000 - 1x1000 free strong (14:07 = 1:24/100)
300 - 6x50 drill on :55

Total 5000