Felt pretty ragged yesterday after a weekend off. The final set was 3 x 5 x 100; the first round was on 1:30, and holding 1:10s was a struggle. Pulled the second round and cruised these. The final round was on 1:20, and I held 1:09s (again a struggle). Lifted weights last night and actually felt better this morning. We swam 3 or 4 to a lane for the first half of the practice. Stephen coached.
600 swim, 400 pull
12 x 25 @ :35 fly/back
4 x (4 x 50 IM order @ 1:00/1 x 200 IM @ 3:00), no additional rest, averaged 2:42s
8 x 75 free @ 1:30, held :49 or better and felt strong; went :46 on the last one