Notes
Tonight was the monthly Open Water Simulation that DAM is doing. Even though I'd swam more than normal, I wanted to check this out so went planning to cut out early or skip some of the sets. They set up 3 buoys in the pull to make a loop that I'm guessing was about 150 m, and then broke us up into A, B, and C groups. Imight have been able to hang with the back of the B, but I went ahead and stuck with the C so I wouldn't over do it.
3 loops easy
3 loops hard
1 loop hard
1 loop hard
2 loops easy
then we worked on sprinting from a deep water start treading beneath the flags on the deep end of the pool:
6 x 50 HARD