Warm up: 4x150 RIM Swim 4x100 IM kick
15x100 pull - 5@2:00 5@1:55 5@1:50 (the last 5 were not fun!!!)
300 T (long and strong - turns and underwater pullouts)
2x 200 kick - alt T&E / 200 alt scull & E
400 cool down
Total: 4000m
Gym: stretch, bike-30 min, weights...a poor attempt at squats and curls, then more stretching. -blech.
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