Didn't quite have the time to do the planned workout but here is the short version I did.

500 (alt swim/kick by 100)
4 x 50 variables @ 55
200 pull

25 easy swim

main set
6 x ~200 @ 3:30

100 Fr - Fast - (edit - all were from a push)
100 Choice - Easy

1 - 1:04
2 - 1:04
3 - 1:04
4 - 1:04
5 - 1:03
6 - 1:03

25 easy swim

100 Fast - 1:04 (push)
50 easy

2200 SCM

60 min spin class

hopeful for a 60 min ski or outdoor ride later today... I'm taking a 5 day rest from running to see how my ab issue works on itself.

The 100's were faster than I thought and hurt less than I thought, I think I hit my current sweet spot (speed / efficiency). Trying harder would probably yielded slower times as I think my efficiency would have suffered. Hopefully I can do the full set next time and hit 1:03 or better on all of them. Gotta practice fast to race fast.

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http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)