Swam at Nitro next to Steve, Greg, Tom, and Jeanne. Clint wrote the workout and coached. The pool was set up short course.
15 minute warm up; I went 800 yards
4 x 200s "for time, 10 sec rest"; since I wasn't really warmed up at this point without a transition set, and 10 sec isn't enough rest for fast repeats, I decided to swim them on 3:30 and descended from 2:25 to 2:20.
10 x 150s "75 easy, 75 fast, 10 sec rest"; we swam these on 2:15, and with Steve's help I worked on taking one SDK off the wall on each turn
800 pull, no interval; I did breath control (3/5/3/7)
5 x 50s sprint from a dive
Ordered Mastering Swimming by Jim Montgomery and Mo Chambers. Planning to swim at Life Time tomorrow.