Last hard sesh before Army Half Marathon on Sunday. Felt strong though interval timings were generous. We rushed into the main set cos a couple of others had to make a 7am bike ride after the swim (training for Kona!).
Warm up
400m (150m free, 50m back)
Main set
4x 4×200m free on 1min rest in between sets
1st set on 4.00, 2nd on 3.50, 3rd on 3.50 with paddles, 4th on 3.40 with paddles.
Cool down
4×50m (25m single-arm drill, 25m swim)
Total = 3.8k