I guess with a 4:50 wake-up call, it's hard to call it a "rest day". But still, I don't want to miss out on any swims, so off I went, with the intention of keeping things fairly easy today. Little did I know the fun that the coach had in store. If anything is a bad sign on the board, "timed" is a scary word. Nothing easy ever comes from "timed". I kept the effort at about 90-95% (instinct kicks in at a certain point), and had a nice swim. There were more paddle sets, and I got to use my new smaller paddles, which worked much better. I was actually able to get a proper catch and pull with my left arm. Hooray for two-armed swimming!
Swim: w/u - 200m each free, non-free, pull
4x50 group swim
400 free, 1', 7:05
300 free, 1', 5:20
200 free, 1', 3:30
100 free, 1', 1:35
200 ez back, 30"
200 as 50 free/50 non-free, 30"
200 ez pull, 30"
3x200 pull w/paddles, 30"
200 ez non-free, 30"
3x100 free w/paddles, 15"
c/d - 100 pull
Total: 3600m
Run: 2.5 miles, ez
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