After a long rest

Today was a first with the wife and two kids coming with me to the aquatic center. Wife and son went to the weight room while daughter and I swam.

Warm up
400 free with snorkel
6x50 catchup on 45

Main set
All done as pull with paddles
100 on 1.10
200 on 2.20
300 on 3.30
400 on 4.40
500 on 5.50
500 on 5.50
400 on 4.40
300 on 3.30
200 on 2.20
100 on 1.10

Warm down
300 easy

Total 4000

I held 1.03-1.04 pace throughout the main set. The 500s were 5.16,5.17. I felt strong throught.