Lifted weights last night. Swam at Nitro this morning with David, Matt, and Anthony. James coached.
500 swim, 200 kick, 300 pull
200 free/200 back/200 breast (not enough of a transition set for me, as it turned out)
2 x (400 free @ 6:00, 4 x 100 free @ 1:25, 4 x 50 @ :45, 200 easy); on the first round I went 5:41 on the 400 then struggled with the 100s and 50s, but on the second round I felt stronger and went 5:37 for the 400 then averaged 1:21s on the 100s.