Thursday - 5000 yard swim

3x500 kps
4x250 @4:45
4x150 @3:00
4x100 @2:00 prog 1:24-> 1:18
2x500 pk
10x50 @:50

Pretty slow and sore today. A little competition but it did not last. Had an admirer who asked for help because I look so smooth swimming.