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:
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)
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.