After a long rest set

I felt pretty tight this morning after last nights workout. I finally loosened up towards the end of the warm up and overall felt much better today.

Warm up
400 free with snorkel
6x50 finger drag drill on 45
6x150 kick with flippers on 2 min
100 easy

Main set
4x(3x50 back on 40 holding 200 pace, 100 easy on 1.20)
200 easy
3x400 IM descend on 6 min
100 easy

Warm down
500 with snorkel

Total 4700

I really enjoyed doing some back and held 31-33 on the 50s. The 33s were on the first set and I consistently held 31 at the end. The 400 IMs made a nice change. I went 5.30,5.10, 4.55 which I was very happy with. Overall a good workout.