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Today
About 1500 worth of 15/25/50m efforts with 20 to 60 seconds rest. Tried to reach race pace at times but didn't quite get there. Also did super slow swimming.

Yesterday
was about 1000 recovery swimming, HR less than 110 bpm. Wore fins and just swam enjoyably.

Weights yesterday:

• DB bench presses, warmed up 5 reps each with 25, 30, 35, 45, and 55's resting about 30 seconds. Then rested 2 minutes and did 9 reps with the 75's
• 5 sets of 5 deadlifts with 135
• calf raises
• ab slide rollers using rowing machine seat
• curls and triceps

Have hangover today but swim was still beneficial