Terrific swim this morning! Love Emily's workouts and I sure hope she sticks around. Duncan was back after being sick for a couple of weeks but that did not stop him from smoking me on a set of 200 pulls.

SWIM PRACTICE 2900 @ 01:00:00
WU
200s, 100k, 200p
Main Set
10x125 (100free, 25back)
4x200 Pull ( I ended up doing 200, 175, 175, 200 because I could not keep up with Duncan)
2x8x25 Hard on :30 (although Emily said that I shoould do those on :25)
CD
50 EZ

Did the 24 hour spin class today and this instructor was completely lame. Did my best to work hard despite her lack of cues and inspiration.

SPIN CLASS @ 01:00:00