400 WU
8x50 – Dr/Sw on 1:00
16x100 on 2:00 – VO2 Set. Fastest possible steady pace (slow 1:13, fast 1:09 – last one, most 1:11)
50EZ
12x50 K on 1:00
200 CD
1000 Sw Steady & Relaxed
4250 TOTAL
Holy crap...what a great swim. I'm tired as hell, don't get me wrong. Noah almost fell apart with a calf cramp. I actually felt like a swimmer during hte last 100 - a 1:09 - hot damn! The burn, the effort...worth it. Quality workout.
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