Warm-up

500 swimming 100 free/100 choice

200 kick

10x 50 on the :50 swimming

fly/back

back/breast

breast/free

free/fly

50 IM

1×100 “gut-spilling-ass-kicking-as-fast-as-you-can” free (1:25:6)

1×200 stroke drill

1×100 “gut-spilling-ass-kicking-as-fast-as-you-can” free (1:29:4)

1×200 stroke drill

1×100 “gut-spilling-ass-kicking-as-fast-as-you-can” free (1:26:6)

1×200 stroke drill

——————–

2100 yards

That’s a huge difference from yesterday, but I felt that I worked harder today. I sprinted those 100s. Sprinted.