Swimming1:10:00 [4] 2.45 km (28:34 / km) slept:7.0
6x75 as 50 fr, 25 ba on 1:30
2x [4x25 build on :45, 100 sprint on 2:15, odd- fr, even- ba]
200 IM drill/swimx25
3x200 fr descending on 4:15
6x75 as 50 ba, 25 fr on 1:40
4x50 fr pull on 2:30
3x50 ba on 1:10
250 fr wu
4x50 br kick
4x250 1,2 fr, 3,4 fr pull on 4:20
8x25 odds dolphin kick under water, evens br w/ dolphin kick on :45
2x [3x50 ba on 1:05, 2x25 ba w/ as many dolphin kick off wall as possible on :45]
300 dolphin kick w/fins on 5:15, 4x25 fly on :45 hard
300 fr, 4x25 fly on :45
5x100 fr on 1:35 w/ pull buoy
Achy knees didn't like all of the dolphin kicking.