Because of that I was in the pool promptly at 5:05am:
3000 free straight
300 easy
Then joined Masters:
450 - 150 swim, 150 kick, 150 pull no paddles
400 - 4 x 100's kick with fins (alternate board, no board)
800 free strong (80% effort)
:30 rest
600 free strong
:30 rest
400 free strong
:30 rest
200 free strong
I went last on all these and I got lapped on the 800 and 600. I'm thinking the other guys in my lane were going a little more than 80%. But I definitely was. In fact I was probably going higher than that in order to no get lapped twice. I was still going faster than the next lane down, so I wasn't like a slacker or anything.150 easy
500 - 20 x 25's IM order on :30
Then the workout was over, but I stayed and did it all again:
450 - 150 swim, 150 kick, 150 pull no paddles
400 - 4 x 100's kick with fins (alternate board, no board)
800 free pull
:30 rest
600 free pull
:30 rest
400 free no equipment
:30 rest
200 free no equipment
150 easy
500 - 20 x 25's IM order on :30 (banked :30 by the end)
2000 free
100 grandpa swimming
12,400 yards total
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