After a long rest set

I felt quite good today despite taking cold medicine last night.

Warm up
400 free
6x50 catchup
6x75 kick, drill, free

Main set
4 x(3x100 on 1.10, 300 on 3.45)
on the last set we lowered the 100 time to 1.05 and the 300 on 3.30. Despite my Lat's hurting I made all the times quite easily.
100 easy

Second set
2x(3x50 free on 35, 3x50 stroke on 50)

Warm down
100 easy

Total 4350

After workout today I met with our coach to develop a program for Nationals. I am excited about what we developed. Hopefully I can persuade some of the other swimmers in the club to do a similar program. It will be great to have some relays at Nationals.