swim benchmarks

Tuesday masters swim was great. My legs were a little sore from the spin class the night before but overall I felt rested and ready for a swim. Getting to the practice was hard because of the time change and the resulting darkness that greeted me as I awoke and looked out the window. This darkness continued through until half way through the class. Once I was in the water it was fine.

I was the only one in my lane (the slowest one) that morning so the coach was able to give me more attention I think. We went through a warm-up set then on to the main course.
She called it a pyramid set.

100m (fast..for me at least) 1:50
150m (slow) 3:20
200m (fast) 4:15

Then you repeat but start from the 200m then work your way down. after that, I did a few drill mix with regular stroke sets and a cool down of drill work. At the end it was a 2000 meter session. I was pretty happy with it.
Later that day I went out for a 3 mile run and completed it in 21:30.