warm up -the usual 800m GAWD it felt good!!
1500 pull long and strong -had a dimwit in my lane and ended up doing about 5 or 6 mid lane flip turns just to avoid him at the walls, then this other guy got in wearing hand paddles and I was seriously concerned I was going to loose a finger -or a hand for that matter.
4x50 T long and strong
4x50 scull/E
8x25 Y on a minute
4x50 T
cool down
GYM:
lots o' stretching
no bike, just weights today.
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