I was planning to swim GSL this morning, but noticed that it was still rainy and cloudy this morning so I went to the NWRC like I normally do. It was just me this morning and Andy. This is the workout he had me do, which went great. My shoulders were recovered and I had full energy of Sunday rest and relaxation.
200 - 4 x 50's kick alternate flutter/dolphin
2000 - 4 x (300 pull, 4 x 50's odd sprint, even hypoxic drill) on 1:00
400 - 4 x 100's kick with fins on :50
600 - 8 x 75's odd strong, easy, sprint by 25, even fly, 6 beat kick, sprint by 25 all :15 ri
200 - 4 x 50's sprint/drill
Did the above workout all over again, and put a 200 IM on the end.
Total: 8000 yards in 2:15