Swam in one of the resort pools with a pretty good straight-away. One of the walls was o.k. for turning, but the other had a sitting ledge, so mostly did open turns.
warm up - 1000
400 B/F
4x100 K/S
4x50 drill
main - 600
12x50, 25 with approx 20 meters fast dolphin K, 25 easy swim
warm down - 200
later, did approx. 1000 meters easy swim in ocean
2800 total
dryland:
cat/camel
all 4's WBing
supine shld abd/ER with breathing
sidelying shld IR stretch
standing pec minor stretch
standing shld ER stretch
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