Swimming with Sam

This morning I coached SDM and had them do the Red Mist workout.  I had to get home to help Jonas with Eagle Scout Service Project, but afterwards went to Rush and Sam asked to go with me.  Here's what I did:

1000 warmup: 400 free, 4 x 75's free, 200 back, 100 kick

10 x 400's red mist workout:

1-4 on 6:15 (land 5:45)
5-7 pull on 6:10
8-9 with fins on 6:15
10 fast (5:51 blah!!!!  I felt strong but my time was disappointing)

300 cooldown

5,300 yards total

Sam swam alongside me for most of it (although I lapped him several times on the 400s.  He did 200 in the time it took me to do 400 with lots of rest).  He swam about a mile today.