lift, swim

1600

21 thrusters, 95#
21 bent over rows, 95#
15 thrusters
15 rows
9 thrusters
9 rows
not timed, broken up into sets

swim
200m w/u
200m css technique
100m kick drills

500m css easy first half, moderate/hard 2nd half - 9:43
100m kick drills

3 x 100m css sprints @ 1:45
2 x 50m css sprints @ 0:50

hollow rocks - 50, 25, 25
flutter kicks - 50, 50

• Notes: 3/5. Decent day. Was hoping to get my 100m sprints a little faster, but I'm slowly getting there. My kick seems to be the fatiguing factor so I will keep working on that. 
• Body: Shoulders and neck are a little stiff and my quads are sore. Feeling pretty good. Right elbow is a little banged up from wrestling.