Swimming pool workout, 4.8km (1h 10′)
(warm up) 1000 fs; (negative split) 5 × 400 fs @6′ (in 5’15”); 100 easy; 1600 fs paddles and pull buoy; 100 easy.
Notes: It was the first time I tried a series of 400. I think that I felt my shoulder blades heavy due to some plates lateral rise and I guess that my arms hurted a bit because of triceps extensions done in the morning. Nevertheless I managed to do all 5 of 400 fs at a similar pace. I think that I am on the right track to build endurance and pace.