ST swim challenge: day 1 (total: 4100m)

painful workout from a gal on ST....
she called it, TMF. total muscle failure.

almost happened.
it went down like this:

500 swim
250 kick
25-50-75-100
10 x 50 (25 stroke, 25 fc) on 60 sec.
50 ez
8 x 50 neg. split on :55
50ez
500 pull
6 x 100 neg. split 5 sec. rest
50 ez
4 x 150 mid. 50 bk, neg split 10 sec. rest
50 ez
300 pull paddles (ouch)
50 cd.

4100 m
painful but satisfying.