2800 - 2x800 paddles :20 ri, 2x400 paddles :20 ri, 2x200 paddles :10 ri
Keep focused on hand pull, try to keep stroke rate lower but strong pulls
500 fast get time (6:17)
I was aiming for around 6:30 so I was pleased with 6:17. That's the fastest 500 I've done in practice for over a decade. And less than a minute(5:25) than my all time PR set back when I was a senior in High School.
600 - 12x50 odds back moderate :55, evens free fast :45
400 swim kick pull swim