morning swim workout

Just the key information because I managed to delete today's photos.
Here are their photos, if you want to see the pool: http://www.theolympic.co.nz/virtualtour/

I will have to go back to the Olympic (name of the pool) and take more pictures!

Coached workouts: one hour each, beginning at 6,7,or 8.  Stay for one or two hours. Mon-Fri
50m pool
hot tub when you are done
latte after that with your mates in the adjoining cafe.

Today's workout:

Warm up: Do twice through for a total of 600 meters
100 swim
100 single arm
100IM (single arm fly due to narrow lanes)

Drill: Golf score (time + stroke count)-300m
6 x 50

Main: repeat 3 times.  First round with paddles, Second with fins, Last no toys (550m x3=1650)
50 pull
100 easy free
50 kick
100 easy free
50 sprint (30sec rest) x 2
200 active recovery, choice stroke