I have had a kink in my next since this morning - I decided to go swimming anyway. I was in Toyama after work so with no time to get back to the Kurobe pool I took a trip to the pool I'll be competeing at on Sunday...I was able to do pretty much everything despite the kink, however I couldn't hold a board to kick...

Warm up 200E, 100T, 100K, 4x25Y

3x200 Pull on 4:00 1.L&S 2.hard 3L&S

8x25Y @ 1:00

8x25K @ :40

cool down