2000 - 2 x 1000 free no equipment
Capt. America was in the lane next to me pulling 100's on I think 1:40, so I was trying to lap him every 4th set. Except his cool patriotic handpaddles have been replaced by boring solid yellow ones.Then joined Masters. This workout was put together by Josh and I enjoyed it thoroughly. I was in a lane with Scott and Kris. I lead all sets that didn't involve IM or stroke.
400 warmup - 100 swim, kick, drill swim
400 - 4 x 100's catch-up free on 1:30
400 - 4 x 100's kick with fins on 1:50
400 - 4 x 100's pull on 1:20
400 - 8 x 50's rotate IM by 50 no rest
400 - 1 x 400 REALLY WORK DESCEND by 100
400 - 2 x 200 Stroke (Back), IM
400 - 4 x 100's (sprint, recovery, sprint recover)
Ended up doing 1:08, 1:25, 1:06, 1:27
Then repeated the above one more time. The last set on the second round was 1:07, 1:24, 1:06, 1:30
Then did 100 grandpa to even out at:
10,500 yards total in 3:10
Shoulders felt fantastic! However I have a muscle string that goes from the middle of the back of my head all the way to the middle of my back about 2-3 inches to the right of my backbone. Could really use a massage!