Ironman Swim Workout

Today marks my longest swim workout towards Ironman Lake Placid on July 24th. The length of the swim was 4000 meters equivalent to 2.4 miles – the Ironman swim distance. Prior to this swim it had been 3400 meters.
The swim workout was as follows:
800 swim warmup
3 sets (300 @ 80%, 300 @ 85%, 300 @ 90%)
500 swim cooldown
My shoulders definitely felt it. Pool side hydration was NUUN. Post workout drank 12 ounces of Chocolate flavored Muscle Milk.

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