Swim 1:20:00 
Loco pull with paddles- 6 lenghts ez/6 fast, 5 ez, 5 fast, 4 ez, 4 fast etc
8x 50, 2x 25 in IM order on:40 secs per 25( so 50 fly, 2x 25 fly then onto back)
4x25 backstroke with finns- working on dolphin kick
4x25 backstroke with finns/hockey puck-working on not moving the head
16x25- evens jump out and dive from the blocks, every 4th length blast it
Ouch. This was tough. Arms were so sore from weights yesterday. Struggled big time on the pull- had to drop back.. don't think I have ever been so slow on the pull. Felt a bit stronger on the IM. Used what I had left on the 25's- super touhg jumping in and out. Arms were dead. Good set though.