Lifted weights yesterday. Swam at Nitro this morning with Steve, Tom, David, and Lynne. The pool was set up long course. Missed part of warm up answering a page. Clint and Steve coached.
4 x 300, swam these free instead of stroke @ 6:00, descended all four and split each one evenly, went 4:15, 4:10, 4:05, and 3:59--my best set of long course 300s
400 kick (no fins)
8 x 50 @ :50, averaged :37-:38