3 x 500 ...3 min r...pm

3 x 500m, ...3 min r...110 drag

4 x 750...4 mr...1.46.8...28 spm...10mps...99 drag

2 x 5k at 2.20 and 75 drag, working on timing and the stroke

2 x 750's 4 min rest...1.44.6 and 1.43.6 + 350m at 1.43.8
Drag of 100.

6 x 500 with 3 min rests...118 drag, 34 spm...1.42.2

first bit of a hm.....

first bit of a 5k...at 31 spm and 99 drag, it's getting better, 4k next time.

4 x 500 2 min rest...99 drag...34 spm...1.42.8...

drag of 75, easy

S10MPS and drag of 75, nice and easy, trying to make the legs more explosive.

7x300m... 2mr...1.41.8...34spm...75 drag...race starts each one, lowest 1.58

on drag 74, S10MPS.

getting easier

20x 30s with 1 min rest as 2 sets of 10 with 8 min rest

supposed to be an easy day, felt anything but.