Sunday training

30 min Pilates

Morning swim - 40 mins

500 warm up

Drills
2 x 100; 25-aok, 25 fist, 25 karate, 25 free
2 x 50; skully down, return with water flips with exiting hand

Main Set
1 x 200; speedy on the first 100, easy last 100 - positive split
1 x 200; easy 50, speedy 100, easy 50 - even split
1 x 200; easy 100, speedy last 100 - negative split
repeat 1 x

Total yardage = 2000

10 mile LSD run along the waterfront
Brrrrrr, chilly 31 degree run, cold yet dry. Had a great time despite an argumentative GI, funny how running with a friend makes pain and irritability just a tad bit better then running alone.

All the best wishes to Ilana on her marathon, go get 'em tiger!