Pool Swimming

Warm-up:

100m easy
150m drills (fist / finger / pinky / horns / catch-up)
Tried some of the drills from the NRG PT clinic, to try to get my hand to point down and my elbow to stay up. Of course Coach called me out on my windmill cadence, so I had to switch to catch-up.

4x
50m high intensity
25m head-up / 25m sprint
I know at least two of the sprints went down to 0:20, a record (I used to do 0:25-0:27 in the fall)

2x 50m pull

2x 50m kick

4x
2x 100m on 2:05
1x 100m on 2:30
1:42 / 1:46
1:39 / 1:50
1:50 / 1:52
1:50 / 1:54
Yes, I have set a new PB for 100m. And it was on the second round, and I wasn't even trying. I know overall I'm swimming much smoother and it's just easier to get there at a much higher speed. To stay in low 1:50s for the rest of the set, as opposed to closer to or over 2:00 is spectacular for me.

4x
2x 50m on 1:00
1x 50m on 1:30
The 50s were somewhere from 0:46 to 0:54, as I was pretty gassed from the 100s.

2x killer 50s
No problemo

100m easy

--Distance: 2,850m
--Duration: 75mins