It was hard.
Warm-up (300m): choice
Technique (400m): 8x50 free. 1-4: 25m catch-up/ 25m swim. 5-8: 25m head-up/ 25m swim.
Aerobic (1800m): 3x [3x50m breaststroke on 1:05, 100 IM kick :15 rest, 3x50 free pull on :55, 200m free (build to fast)], 1:00 set rest.
Transition (200m): free
Warm-down (300m).
===3000m
I tried to get my breaststroke faster, but going on 1:05 had me working hard and still taking only about :03 rest. Free, same, I tried to get faster on the 200m, but didn't have much left to give. I added the last 200m free because I felt crappy and slow. The whole day was hard, and not being able to swim any faster was a real bummer. Good news: I did all this in 1hour 15minutes. And better news: it got insanely warm today, like -10C. And my dog is cute.
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