30th November (am) - Swim

easy aerobic swim following weights yesterday

Endurance 11 form workout book

w/u
6 x 75m free (:20 RI)

Main Set B
1 x 400m (:20RI) 7:04
1 x 300m (:20RI) 5:22
1 x 200m (:20RI) 3:35
1 x 100m (:20RI) 1:40
2 x 300m N/S(:30RI) 5:21,5:20

w/down
6 x 75m (50m free, 25m back) (:20RI)

Total Distance = 2500m

Felt good, could of went fatser but did not wnat to push it and bring cough on, it was ok at this pace