Warm up - 200 mix, 200 swim, 200 pull, 4 x 50 desc Main 16 x 50 4th fast, 12 x 50 3rd fast, 8 x 50 alt fast, 4 x 50 fast, 200 pull Col Down 300 pull 7 x 50 bk/alt
Fast 50s were on 0:53 to 0:56.
MTC Swim Warm up - 200 mix, 2 x 150 scull pull, 4 x 50 sidekick / swim. Main set - 400 pull 400 swim, 4 x 200 gentle build, 4 x 100 desc. 200 pull. Cooldown 200 pull, 4 x 50 bk/ br
A bit slow. Using my shoulders too much. Last 100 on 1:57. 400 on 8:25