MTC Swim Warm up - 300 mix, 4 x 50 sidekick / swim, 3 x 100 pull, 4 x 50 desc. Main set - 300 pull, 6 x 50 fast, 100 pull,100 swim, 100 pull, 6 x 50 fast, 100 easy, 300 pull, 6 x 50 fast, 100 pull,100 swim, 100 pull, 50 fast, 50 easy.
Shoulders okay. Speed was so so about 0:55 for 50 m.
MTC Swim warm up - 200 mix, 8 x 25 sidekick, 200 scull pull, 8 x 25 desc, 100 shark/swim Main Set - 600 m, 6 x 100 shark, pull, shoulder , shark, pull & shoulder. 2 x 300 swim, 2 x 200 pull
Shoulder were okay. After core was sore and shoulders. Slow 600 on 13:00, 300 on 6:20 and 6:15