2nd November (am) - Swim

Endurance 5 workout from book

w/up
2 x 200m free
4 x 25m DPS (:15 RI)

Main Set B
2 x 250 moderate (:15 RI) 4:12,4:16
4 x 50m (25m finger scrape, 25m build) (:15 RI)
2 x 200m moderate (:15 RI) 3:22, 3:26
4 x 50m (25m catch up, 25m build) (:15 RI)
2 x 150m @ T Pace, should be 1:40 per 100m (:15RI) 2:23, 2:31
50m K
150m Breast stroke

W/down
200m free

Total distance = 2500m

had a gel before which helped although lost energy towards the end