Swam at Nitro this morning with Daniel, David, Tom, James, Fernanda, Melanie, and Rachel. Rob coached. I wanted to swim one quality set after yesterday's short rest endurance work.
500 swim, 100 kick, 400 pull
4 x (200 IM @ 3:00, 150 drill/swim/drill @ 2:30 IM order, 100 kick @ 2:00 IM order, 50 stroke @ 1:00 IM order)
8 x 75 @ 1:15, swam these free instead of IM as written and held :49s (500 race pace). I tried to focus on technique and felt very strong on these.
1 x 50 sprint, went :27, fast enough to beat Louis and Daniel, but I trailed Tom by nearly a body length (I can only hope I am that fast when I am his age!)