I was not expecting this workout today, but as they say, if you want to swim fast, you need to train fast. I shared a lane in the main pool at UT with Larry, Chris, and Sharon. Whitney coached. My shoulder(s) held up well during the sprints, which was very encouraging.
3 x (200 free/100 reverse IM)
4 x 25, odds no breath, evens one breath
1 x 200 pull
10 x (1 x 50 free @ 1:00, fast/1 x 50 non free @ 1:00, fast/1 x 100 easy @ 2:00)
Started out holding :30-:31 on the first six rounds, then went :29, :29, :28, and :28 on the last four 50s free, all from a push off the wall, :10 back. Felt very strong on these, breathing every fourth, controlling my turnover rate, and keeping my stroke long. I swam back on the non free repeats and held :35s on the last four rounds, taking five SDKs off each wall.