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Swim: Today's workout is also at L2 (short conversations still comfortable). Start with 200-400 free warmup. 3 to 6 x 50 drills/free; use fingertip drag, 3-count, and fist (if you haven't done these drills before, just swim 3 to 6 x 50 free), with a 15-second rest interval (15" RI) between reps. 3 to 6 x 50 dolphin kick with fins, on your back, 15" RI. 3 to 6 x 50 breast/free or back/free, 15" RI. 200-400 meter free pull easy. Feel comfortable and controlled. Use the workout as a loosening activity. You may be more sore today than yesterday; this is due to the 2-day effect. Walking on the beach in knee- to waist-deep water aids recovery.
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