Ladders today by 50 up to 500 then repeat back down.
Did 2-3-2-3-2-3-etc breathing the entire swim.
Timed my 2nd 500 and it was 8:42. That is a pace I can hold forever and still keep my form intact. It's still cold tar slow but oh well. I did do the last 50 with some effort and hit 32 seconds. Not bad considering I was at 5450 and wasn't even sprinting.
100 CD for a total of 5600 today.