Got up at 4am and was in the water at 4:50am NICE!
3000 - 6 x 500's use tempo trainer 1st one @ :57, extend by one each set. End on 1:02 (62 spm/58 spm)
2800 - 7 x 400s free odds pull :10 ri
2400 - 8 x 300s free
1800 - 9 x 200s odd back, even free :10 ri
1000 - 10 x 100's kick with fins no rest
100 easy
1800 pull
100 one arm fly drill
13,000 yards total in 3:34
Some tightness in the left shoulder, but no pain. Definitely not fast, my 100 splits are right around 1:30.
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