After a long rest

I was particularly sore across my back and shoulders this morning. There was a life guard class going on at the pool early so I swam early. I used the warmup and pull set to stretch out and did feel much better as I swam further.

Pool setup LCM

warmup
400 free with snorkel
6x50 catch-up on 1min

main sets
8x50 kick on 1min
8x100 pull free on 1:30
4x(2x50 kick with fins on 1min, 1x50 free afap with fins on 1min)
200 easy
4x50 breast on 1:10 trying to hold :45 or faster

warm down
200 easy

i went :26,:26,:25,:25 on the 50 frees with fins. I tried doing the gallop stroke on free and it really helps when I wear fins. On 50s breast I was :43/:44s and surprisingly felt quite good.