Two for Thursday

AM Run - 3.8 miles easy /8:10s

followed up by

AM Swim

Warm up 1 x 500

Drills 1 x 50 -catch up; 10

1 x 50 -high elbow finger drag; 10

1 x 50 -10 kick stroke; 10

repeat 3 x

1 x 200 - 50-A-ok/50-fist/50-karate/50 sprint

Main Set w/ paddles

1 x 200; 20 (hard 100/easy 100 - positive split)

1 x 200; 20 (easy 50/ hard 100 / easy 50 - even split)

1 x 200; 20 (easy 100 /hard 100 - negative split)

repeat 3 x

Cool down 500

Total yardage 3300

Rounded off the night with an long-missed friend and yummy sushi