Swam a light workout yesterday at Nitro (long course) with David and Jeff. Swam this morning at Nitro with David, Tom, Anita, and Kirk. Stephen coached.
500 swim, 200 kick, 300 pull
6 x 50 @ 1:00, drill/swim
10 x 50 @ 1:00, 1000 race pace, held :34 comfortably, HR = 144
200 easy
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