1200 warm up (100 swim, 100 IM, 100 kick)
100 IM 1:30
200 stroke 2:45
300 swim 3:45
400 (2x200 IM) 6:00
and back down
200 ez
300 drill
4x100 pull 1:30
8x50 :40
400 warm down

Felt like crap today. Shoulder hurt, and the ladder was extra exhausting.