Ran as part of the crossfit wod. The xfit called for a 1k row TT after the "fran" wod. Since I don't have access to a rower I modified with a half mile warm-up and 3.5 miles on the TM after the wod. The "fran" wod is 21, 15, 9 reps for time of thrusters and pull-ups. I didn't have a good pull-up bar so I did strict pull-ups... woof!!!
Met up with Craig later for drills at the pool. The workout called for 400 free, 100 kick, 8x50 on 0:50 all-out, 8x200 with 20sec recovery. I did my 200's on 3:04/3:05/3:06/3:07/3:08/3:08/3:09/3:09. | 