So after my rest day yesterday and the massage the day before I am feeling pretty fresh.
Squad swim this morning was really good, main set was
5 x 100m
4 x 25m
3 x 100m
I managed to swim all the 100's on 1.34 - 1.36 again I'm working on trying to be relaxed (like in my running) and it does seem to be paying off.
3 x thru of 200m broken with 10sec rest as follows
100m 10sec rest
50m 10sec rest
Total swim time excluding rest was 3mins / 2.59mins / 2.38mins with fins
2nd WOD was 3 x 500m row box jumps press ups 21/15/9 - completed this in 11mins 5secs going from rowing to box jumps was tough but the press ups were good