Swim
Speed Day
Warm up: 300 continuous. slowly increasing pace each 100
Main: 12 x 50 meters, odds at RPE4, evens at RPE9
(50.29, 50.74, 56.75, 50.87, 1:00.89, 47.09, 56.60, 49.42, 59.07, 48.02, 1:03.43, 52.10)
Cool down: 100 easy, hold form
Total: 1,000 meters