I will keep a smile on my face and in my heart even when it hurts

morning spin
easy 60 min recovery spin

evening swim
500 warm up

12 x 50s drill (first 4 buoy, 2nd 4 catch-up, last 4 fist freestyle)

Ladder set (effort at about 6-7 on a 10 scale):
300 w/ 40 seconds rest
200 w/ 30 seconds rest
100 w/ 20 seconds rest
100 w/ 20 seconds rest
200 w/ 30 seconds rest
300

100 cool-down
Total = 2400 yards