Missed yesterday's practice because of an emergency case. Drove my son to school this morning and swam at Nitro during adult lap swim; the instructors were teaching in the lesson pool so I had the entire main pool to myself. How sweet is that?
300 swim, 200 kick, 300 pull, 200 swim
Transition set, courtesy of Tom Kristek (and an excellent one at that):
4 x (2 x 25 sprint kick @ :35, 2 x 75 swim @ 1:10); descended the 75s by round from :53 to :50
Main set, courtesy of Maglischo's Swimming Fastest and one that I have been wanting to try for awhile:
25 x 100 @ 1:30, holding 1:09-1:10 (1650 race pace), HR was 162