The spin class last night really took it out of me, and I didn't get the sleep I'd like to have had. So the swim at FOMC wasn't the best in the world, but it was ok.
500 m 10 min, and having to work a little to do this
200 m one arm, alternating at 25 m
100 m breathing every 5 strokes
200 m stroke mechanics.
2 x 50 m nearly all out sprints, 45 seconds each
25 minute swim, 20 min in dive tank working on core and flexibility. Still somewhat creaky from spin. Maybe I should have stretched more after. Today I was regretting the hot tub was full.