The FAF AFAP Digest

Monday:

EZ 1600 recovery, basically an off day.


Tuesday:

Swim @ Oar Marr:

Met up with Speedo, who is becoming entranced with running. I recognize the signs having experienced them myself!

Warm up:

800 various
6 x 50 caterpillar fly drills
12 x 25 shooters @ :40
100 scull
300 social kick w/Speedo who was having calf issue (damn that running! hee hee)

Main sets:

Speedo opted for 200 IMs. Really? That was highly unappealing. I didn't feel like doing anything too hard, so focused on raw speed.

10 x 25 burst kick + cruise @ 1:00
50 EZ

10 x 25 burst fast hands drill + cruise @ 1:00
100 EZ

10 x (25 AFAP + 75 EZ) w/fins @ 3:00
-- 5 free (10 highs), 5 breast (13 lows)
50 EZ

8 x 50 w/small paddles @ 1:15
odds = torque drill
evens = breast dolphin

150 EZ

Total: 4050


+++++++++++++++++++++++++++

I hadn't seen Speedo in a couple weeks, so it was good to meet up. I'm feeling somewhat unmotivated, which is fairly typical for me in the period between NE Champs and Xmas. Still, I felt like I got in a solid speed workout. Wanted to use my parachute, but Teen Fort has made off with it. I'm getting her her own for xmas!

Sat Drylands:

RC exercises, 15 min
leg abductors, 100 x 1 x 8, 110 x 2 x 8
good mornings, 65 x 3 x 8
explosive leg press, 190 x 3 x 12
super pullover, 70 x 3 x 20
captains chair leg raises, 3 x 20
cable twist w/yoga ball, 40 x 1 x 15 each side
altitude drops, 10
long arm crunches, 2 x 50
flutter kicks on bosu, 2 x 100


Sun Swim/SCY @ Mason:

Warm up:

1500 of various swim/kick/drill/pull
I did 1300 since I'm a pokey warm upper

Main Sets:

3 x 150 moderate kick @ 3:00
2 x 25 AFAP kick @ :45
-- I did the first 150 moderate and cruised the other two.
-- went 14s on the six 25 backstroke kicks from a push
100 EZ

9 x 150 @ 2:40
2 IM (drop a stroke) + one choice
-- tried to swim smooth on the IMs, just cruised the choice by doing flutter kick w/board & fins
50 EZ

3 x 75 @ 2:00
25 drill
25 AFAP, rest :5
25 scull
-- got calf cramps on the 25s; knew I would after the aerobic set
175 EZ

Total: 3800


+++++++++++++++++++++++++++

Got up and went to the Mason practice with Teen Fort this am. 9 x 150? Ouch. My body is not remotely accustomed to that. Jeff Roddin is insane if he thinks I'll ever do 200 IM! Never! I only made it through the set by completely cruising every third one. Now I'm ready for a nap. But, no, I must write my HIT workouts and attend to holiday matters.

Swim/SCY/Solo:

Warm up:

600 various
10 x 25 shooters w/fins @ :40
-- 5 back, 5 belly
50 EZ

Main Sets:

5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns
50 EZ

10 x (25 kick w/fins @ 100 pace + 25 EZ) @ 1:15
-- did dolphin kick w/board, 12 highs
50 EZ

4 x 25 fly w/fins @ 100 pace @ :30
-- felt kinda rough, so desisted
100 EZ

5 x 100 smooth free w/agility paddles @ 1:40, no breathing in or out of turns
50 EZ

2 x (5 x 50 backstroke kick w/fins @ 200 pace @ :45 + 50 EZ)
-- 27 highs
-- would have done another round, but calf was cramping
50 EZ

4 x 50 scull

Total: 3600


++++++++++++++++++++++++++

Squeezed in a workout because xmas errands and a high school quad meet today. I'd never been to a quad meet before; rather time consuming. Elbow still sore. It seems to bother me most on backstroke, so didn't do any of that. Hope to hit the gym tomorrow!

Swim/SCY/Solo:

600 various
20 x 25 shooters w/fins @ :40
-- 10 back, 10 belly
50 EZ
6 x 50 caterpillar fly drill @ 1:10
50 EZ
10 x 50 free smooth w/paddles @ :50
50 EZ
10 x 50
odds = double shooter @ 200 pace @ :45
evens = EZ kick w/board @ 1:15
-- the double shooters were surprisingly easy, held about 27s
50 EZ
500 ultra kick:
20 x 25 burst + cruise flutter kick w/board & fins @ :30
200 EZ

Total: 3300


++++++++++++++++++++++++++++


Elbow is still fairly useless. Did a cruisey sub aerobic workout with a lot of kicking. I figure I'll take a week off from speed work anyway.

Drylands:

RC ex
leg press, 190 x 3 x 25
super pullover, 50 x 1 x 25, 60 x 2 x 25
total ab machine, 80 x 3 x 20
good mornings, 55 x 3 x 15
russian twists w/plate on incline bench, 3 x 25
captains chair leg raises, 3 x 15
long arm crunches, 3 x 50


++++++++++++++++++++++++++++

PRP on my elbow yesterday hurt like a mofo. Kept me awake off and on most of the night too. The next time I go in, prolly after the Jan. 20 meet, I will have a slightly different, newer procedure. Next time, they'll draw the blood the day before, break down the platelets, and use only the "good" bits when they re-inject the platelets the following day. Injecting the platelets immediately means some of them will be useless. Hopefully, I'll be able to swim tomorrow. I was thinking of going to the Mason practice with Teen Fort.

Couldn't get much else done today because I was being jolly and gifty.

Swim/SCY/Solo:

used fins whole time

600 various
10 x 25 shooters @ :40
50 EZ
8 x 50 caterpillar fly drill @ 1:10
16 x 50 smooth @ 1:00
4 x each stroke, drilled fly
50 EZ
6 x 100 @ 1:45
3 x 100 free/100 back kick/100 back
50 EZ

Total: 2750


+++++++++++++++++++++++++++

Shoulders were a bit sore from the meet, but they feel better this am.

I've met my sprinter 325 mile GTD goal for the year. I think it's useless for me to keep track of yardage. I haven't decided whether to bag GTD next year or use it to track race pace yardage.

I'm heading to the doc's office today for my first PRP appt for my right elbow. It definitely is not getting any better on its own, even with the nitro patches. I'm hopeful it will help. The surgeon I consulted previously said it zapped the pain/helped heal his own avulsion tear.

Still smiling about NE Champs! I think this will be my next meet: https://www.clubassistant.com/club/m...1029&smid=4336

100 free, scratch

I didn't realize until late last night when I read Kirk's post that I had just missed the WR in the 50 free by .1. Still, I was aiming for a good night's sleep and opted to miss positive check in. And, honestly, I have a track record of doing better in the 50 free when it's not the first event of the day. Sometimes I nail the first event; but equally often it's a "get the cobwebs" out swim. I also wanted to put my remaining energy into my other swims. (This is sprinter think.)


50 back, 30.8

Very solid time, but it felt like a cobwebs event. I had a sub-par start and very glidely turn. The grab bar for backstroke is low at BU and I really dislike that. I need to figure out a way to not flat back this type of start. And flags simply bedevil me in SCM for backstroke. My SDK + stroke count is perfect for yards flags. I'm either gliding in or jamming it in SCM where I need another half stroke, not a full stroke. This was .2 slower than when I led off the medley relay 2 weeks ago, so I do have a faster time this year. Still, anytime you're under 31 that's fast. And I am now well accustomed to the fact that execution is everything in 50s.


50 breast, 36.92, PR/NR

WTH?! You cannot imagine my shock when I looked up and saw this time! It felt faster than 2 weeks ago when I swam a 38.2, but still. This time, unlike the 50 back, race execution was almost perfect. I had probably my best blasto start of the meet, a monster UW pullout, hit my walls well, and no floating up to the top after a pullout. Not being an evilstroker, I wasn't really sure what the national record was. Karlyn looked it up for me. I'm thinking some of that bungee cordz/parachute work paid off! Because this is a somewhat off event and I had a time this year, I was also extremely relaxed before the event. Very often, I have excellent times when this is the case.


100 free split in 200 free, 1:04.21, PR

I was so happy after my 50 breast that I was ready to call it a meet. But I have had this goal of trying to swim all 4 50s, all 4 100s and the 100 IM this season in SCM. This was my only chance to swim the 100 free, so, encouraged by SwimStud, I decided to swim it. I haven't swum this race since 2006 (1:06 at the very end of this same meet) ... I almost never race the 100 free. So I was somewhat unsure of a race strategy. I took 9-10 SDKs on the start and 5-6 off each turn. Stud said all my breakouts were smooth, and they felt that way. I guess doing the ins & outs in practice helped. I breathed doubles the whole way, with a single thrown in a bit before the turn on the second and third length. Splits were 30.6/33.6, pretty good for me, especially given the fact that I was tired and my muscles were screaming at me the second 50. The 100 free really isn't so bad with the SDKs. Now I want to do it in yards! Right now, this time is #1, helped along by the fact that some other speedy freestylers like Eney have been injured or whatnot.


+++++++++++++++++++++++++++++


Overall, this is definitely my best meet of the year! Maybe my best meet since March 2011. I had 4 PRs. While I was thrilled with my two NRs, I was also extremely pleased with my 100 fly and 100 free. 100 IM was probably my worst event with that debacle on the start. Suffice to say, I am a fan of the lay on the couch for a week before your meet taper! I may re-think future tapers somewhat. I had thought it was not ideal to be out of the water the week before a meet. I was only in the water 3 of 8 days before the meet, but it seemed to have little ill effect.

I don't feel quite as exhausted and sore as usual after a two day meet, but I may be still on a high! It is very cool having the NRs in all four 50s. As a bonus, my NR in the 100 backstroke survived the meet!

I am really happy with today's events, especially considering I was only in the water 3 out of the last 8 days before the meet. Minor glitches in every race, as there so often are, but I seemed to do better as the day went on.


100 IM, 1:12.2

My first big mistake right off the bat. I dove in and my hands separated on the dive with my left arm going down to my waist. I'm not sure this has ever happened to me on a start in a meet ... not at BU anyway. The same thing had happened to me earlier in warm up. So I spent some time wondering if I had been DQ'd, though this must be virtually impossible for officials to see. It certainly made me slower and took away my best weapon (my start and initial SDK). I soldiered on. Didn't feel that great on the last length. Last year, I was 1:11.99 here. I almost certainly would have been faster without that initial mishap, so was pleased with the end result especially given the stomach issues of the week. And it is still my 3rd fastest time of my masters career.


50 free, 27.91, PR, NR

My free felt very good in warm up, so I was optimistic, just a bit spooked about the start. Oddly, I was not really set on the start. I thought the starter said "stand," but quickly saw that he had not and got back down only an instant before the gun went off. I'm not sure the miscue hindered me as I still got off the blocks faster than the adjacent lanes. Definitely took a good look at the wall, , and without thinking took a breath quickly off the turn. I usually take one half way on the second length. Happily, my mental error mattered not. I touched in my best time ever, faster than my B70 swims. This had been my focus event for the meet; I've done much more AFAP freestyle in practice this fall with my shoulder better. I was still really surprised and thrilled. As Ande would say, the NR was "soft" and woud eventually be broken. I am no less delighted. My first NR in a non-dolphin kick event!


100 fly, 1:09.3, PR

I went thought the usual mental process of whether I should scratch this event. . I was tired and happy after the 50 free. And was also wondering whether perhaps a sickness taper was good for 50s, but not so much for 100s. But everyone else seemed like they were dreading it too, so I had company. And I thoroughly surprised myself! This is .5 faster than my B70 time from 2009. Last year at this meet, I went a 1:11. The race went well except that I swallowed a huge mouthful of water going into my third turn. I didn't get as much air as I wanted and couldn't SDK as far as I normally do off that wall. I definitely died the last 15 meters despite going out in what I thought was easy speed. I was just shocked when I looked at the clock. Karlyn later told me I swam a "ballsy race" because I was a tad ahead of her at the 75. The truth is that I never saw her or even looked for her because I assumed, based on her times and seed that she'd beat me by several seconds in SCM. I guess I have learned to swim my own races. I was astonished to beat AJ Block, lanes away, who beat me in yards at nationals. For the third event swim of the day, this is fantastic for me. This time makes me much more excited to do this race in yards! More easy speed or ultra fly in practice.


-----------------------------------------------------


A nice dinner after with fellow bloggers SwimStud, Mike and Tim and drinks at the hotel with Stud. Stud gets kudos for helping into my uncomfortable Arena closed back suit. I switched into an open back suit during my 2.5+ hour break before 100 fly and was much more comfy. Hoping for a little shut eye. But my hotel room is very warm. Who woud think I'd have to open my window in Dec. in Boston?!

I think I will scratch the 100 free fairly early tomorrow. Don't need to do a split request and would rather swim the 100, if I want to, at the end of the meet in the 200 rather than before the 50 back.

Swim/SCY/Solo:

1200 with a few bursts and up tempo 25s


++++++++++++++++++++++++++++

I feel better today. Still a bit queasy but able to eat at least. Have had a weird headache most of the day and a bit of a sore throat. I hope that's not some new thing. Poor Fort Son started getting sick in the middle of the night last night and Lil Fort seems under the weather.

Psych sheets for BU are up:
https://docs.google.com/a/regionalym...T2c/edit?pli=1

There are a lot of VERY fast ladies in the 50-54 age group at this meet, somewhat unusual: Andrea Block, KPN, Kim Crouch, Carolyn Voorhees, etc.

Here's the timeline:
https://docs.google.com/file/d/0B-m1...ZHM/edit?pli=1

My events are at:

100 IM, 10:45 am
50 free, 12:02
100 fly, 2:30

100 free (prolly a 50 split depending on how Sat goes), 11:45
50 back, 12:52
50 breast, 2:02
200 free (maybe 100 split), 3:05

50 free had been my focus event for the meet. I don't think I'll want to do an AFAP 100 free that close to my 50 back on Sunday anyway. I might want a redo from Sat. given that the 100 IM is first and will take the edge off my 50 free without more rest. On the whole, given this week, however, I'm not going to worry about my times overly much. I'm glad I at least have times in 5 SCM events and a very fast time in my baby the 50 back.

Swim/SCY/Solo:

1200 with a few burst and up tempo 25s


+++++++++++++++++++++++++++++

I could not move off the couch yesterday. I did at least sleep through the night last night. Still feeling nauseous and exhausted today, but managed to at least get in the water. I haven't been able to eat much; thinking about food makes me nauseous. Highly unusual for me!

Is it worth it to travel up to Boston this weekend?

I was very excited about the meet, but that excitement has been kinda zapped by this nasty virus. I would expect to feel better by then, but will my body have recovered? Recovered enough to bang out fast 100s? Rather a large expense to travel to swim poorly. I guess I will make a game day decision on Friday. I'll most likely go and hope for the best. I don't want to miss seeing Aztimm and Swim Stud! From what I can recall, this is the first time I've been sick going into this meet. I guess I was bound to have bad timing sooner or later; can't seem to avoid getting derailed on occasion in masters.

No psych sheet yet for NE Champs. Meet topped out at 492 swimmers, almost the same as last year.

Found this link with tons of references to swimming physiology studies:
http://coachsci.sdsu.edu/swim/physiol/table.htm

Came down with a nasty stomach/GI virus in the middle of the night. Feel like complete crap and didn't even attempt to go to the pool today. I just hope I feel better by the end of the week. I won't do a travel meet when sick. Bad timing with this and my calf strain.

Today's the deadline for NE Champs and the swimmer count is at 460. My SCM times all withstood the SPMS meet. It's bizarre though. All results are listed except for the 200 free relay. http://www.swimphone.com/mobile/meet....cfm?smid=4157. Wanted to see how our relay team stacked up ...

Swim/SCY/Solo:

600 various
10 x 25 shooters w/fins @ :45
50 EZ
5 x 50 burst + cruise @ 1:30
50 EZ
3 x 25 @ 100 pace + 25 EZ @ 1:30
100 EZ

Total: 1450


+++++++++++++++++++++++++++++

Back from South Carolina after a couple days on the road. I am so proud of Lil Fort! She raced her heart out at AAU Cross Country Nationals, dropping over a minute, and finishing 6th overall. This is the first real competition she's had in a XC race this year and that made a huge difference. She ran 10:49 in the 11-12 3K. The competition was fiercer this year than in previous years. We theorize that people are boycotting USATF Nationals in NM bc of the altitude. There were teams from CA, TX, FL, etc.

Unfortunately, I felt like crap in the water after 2 days of very poor sleep and travel. Reminds me of my pre-Auburn power outage debacle. I also seemed to have strained my lower right calf muscle sprinting at top speed around the cross country course with Mr. Fort to cheer for Lil Fort. I hope it feels better by next Saturday. Prolly falls in the category of doing dumb things while tapering. But it was worth it!

NE Champs is up to 412 swimmers with one day to go. I've been watching SPSM results. I notice they start at 12-1 pm each day -- jealous!

Swim/SCY/Solo:

600 various
5 x 50 caterpillar fly drills
5 x 50 single arm fly
16 x 25 shooters w/fins @ :40
50 EZ

Total: 1550

30 minutes of RC & stretching

+++++++++++++++++++++++++++++

Ouch! I am sore from yesterday's deep tissue. Just took it easy in the pool.

Anyone see this article on the dangers of masters running in the WSJ?
http://online.wsj.com/article/SB1000...toWhatsNewsTop

Runner's World promptly posted a rebuttal:
http://www.runnersworld.com/health/t...TooMuchRunning

Watch Winter Nationals starting at 5 pm:
http://www.usaswimming.org/DesktopDe...ainbow&Lang=en

Matt Biondi making masters debut:
http://www.swimmingworldmagazine.com...-in-Long-Beach

Swim/SCY/Solo:

Warm up:

600 various
12 x 25 DPK shooters w/fins @ :40
50 EZ

Main Sets:

6 x 25 burst + cruise @ 1:00
50 EZ

5 x 20 in & outs w/race pace turn @ 1:15
-- I think 6 SDKs off the wall on free works best.
100 EZ

2 x (25 AFAP free from a dive + 75 EZ)
-- rolling on 59, 12 lows
100 EZ

2 x (50 EZ speed fly w/fins @ 100 pace + 150 EZ)
-- 24 high and 25 low

Total: 2050


+++++++++++++++++++++++++++

I had been enjoying a couple days of pool heater malfunction so the water was 79-80. back to 83-84 today; the noodlers were happy.

Had a deep tissue massage right after swimming. I thought I had booked for 90, but they only had me listed for 60. So I ended up being comped a free massage! Woohoo!

NE Champs still hovering at 312 swimmers. The most popular event for women is 50 free, followed closely by 100 IM.

Swim/SCY/Solo:

Warm up:

600 various
6 x 50 fly drills
50 EZ
20 x 25 shooters w/fins @ :40
50 EZ

Main Sets:

5 x (25 EZ speed fly + 25 EZ) @ 1:15

4 x 50 burst + cruise @ 1:30
50 EZ
4 x 50 burst + cruise @ 1:30
100 EZ

1 x 25 AFAP shooter, no fins, 12 mid
175 EZ

Total: 2500


+++++++++++++++++++++++++++

I went back and looked at the tapers I wrote for Greensboro and what I did before NE Champs last year. I did way too much race pace work yesterday! So I had to slack off today. But I'm not sure I slacked off enough. I will slack off more tomorrow. And my taper will be helped along by the fact that I'm heading to SC for youth XC Nationals on Friday am, so will be out of the water on Friday and Saturday.

I see psych sheets for the SPMS meet are up: http://www.swimphone.com/mobile/meet....cfm?smid=4157

NE Champs has finally passed the 300 swimmer mark.

Swim/SCY/Solo:

Warm up:

600 various
8 x 25 shooters w/fins @ :40
50 EZ
8 x 50 fly drills @ 1:00-1:10
50 EZ

Main Sets:

8 x 25 burst + cruise @ 1:00
50 EZ

20 x 25
odds = up tempo free @ :30
evens = EZ @ :45
100 EZ

3 x (50 AFAP w/fins + 150 EZ) @ 5:00
fly, 23
breast, 27
flutter kick w/board, 25 flat
100 EZ

1 x AFAP broken 100 IM
-- break for :15 @ 50/75
-- went 50ish
200 EZ

Total: 3150


++++++++++++++++++++++++++++

Taper time! I will gradually cut down yardage and intensity this week. I will just be cruising and doing meet warm ups next week. I may have done too much today ...

No psych sheet yet for the huge SPMS meet in Long Beach. Odd, as it's this weekend.

@ Gym:

20 minutes RC exercises
20 minutes foam rolling/stretching
1000 EZ SCM


++++++++++++++++++++++++++++

Whew, my shoulders were fatigued after yesterday's workout. It was 750 race pace + 16 bursts, so a hard speed workout. I'll take tomorrow off. Then it's taper time next week! Good thing this is a busy time of year; it takes my mind off the fact that I'm being lazy and fat.

Swim/SCY/Solo:

Warm up:

600 various
12 x 25 shooters w/fins @ :40
5 x 50 caterpillar fly drill @ 1:10
50 EZ

Main sets:

8 x 25 burst + cruise, fast hands drills @ 1:00
50 EZ

8 x 25 burst + cruise, dolphin kick @ 1:00
100 EZ

3 x through:
25 AFAP + 75 EZ
50 AFAP, broken + 150 EZ
75 @ AFAP or 100 pace, broken + 175 EZ
100 @ AFAP or 100 pace, broken + 150 EZ

R1 = free, break :10 @ each 25
R2 = fly w/fins, break :15 @ each 25
R3 = breast, break :30 @ each 25, 75 & 100 are AFAP in last round

Total: 4150


+++++++++++++++++++++++++++

I was happy the pool was uncrowded and I had my own lane. Instead of the usual noodlers or occasional masters swimmer, there were college kids in many of the other lanes. I felt sloggish at first, but put in some fast times. I need to go through some of my past tapers and formulate a plan for the next two weeks. All I did this first week of taper was drop drylands. I hope some more folks sign up for NE Champs. Right now there are only 250+ as contrasted with 540+ at Long Beach on the left coast. Registration doesn't close until Dec. 3, however, so I'm sure more will sign up. And I wouldn't want to be swimming at LB with the 50 back and 100 IM the dead last two events of a 3 day meet.

Hope everyone had a fantastic Thanksgiving. Mine was super relaxing.

Swim/SCY/Solo:

Warm up:

600 various
16 x 25 shooters w/fins @ :40
-- 8 back, 8 belly
50 EZ

Main sets:

8 x 25 burst + cruise, fast hands drills @ 1:00
50 EZ

5 x 20 free in & outs w/race pace turn @ 1:00
100 EZ

6 x (25 AFAP + 75 EZ) @ 3:00
-- 3 free from a dive (12s), 3 back from starting blocks (13 low) trying to arch more. On one effort, I arched so much I though I would hit the bottom. Have to find some middle ground between too much arch and flat backing the start.

3 x through w/paddles & fins
100 smooth free @ 1:45
100 EZ kick w/board @ 1:45*
5 x 25 @ 100 pace, :10 break @ each 25
75 EZ

* I had intended to make the third 25 fast on these, but my legs were shot. Had some calf cramping issues today.

10 x 25 w/paddles & parachute @ :45-1:00
50 EZ

Total: 3600


++++++++++++++++++++++++++++

Another fairly empty pool! So glad I could swim rather than shop for food and cook.

The results from the Sprint & Relay Festival are up:
http://www.warrentonmasters.org/even...tival-results/

I see my 50 back split was only .03 off my WR ... if only I had taken another stroke at the finish.

I checked my 100 breast splits. I had thought I was fried the last half length bc of the extra meterage. But I took it out in 39.0 (after going 38.2 in the open 50), so this was perhaps a bit too speedy. It felt fairly smooth and well under AFAP pace at the time. I was also trying to pull wider as Teen Fort said my pull was too narrow in the 50.

Swim/SCY/Solo:

Warm up:

600 various
8 x 25 shooters w/fins @ :40
50 EZ
5 x 50 single arm fly @ 1:00
50 EZ

Main Sets:

8 x 25 burst + cruise, fast hands drills @ 1:00
50 EZ

8 x 25 burst + cruise, dolphin kick @ 1:00
100 EZ

5 x (25 fly + 25 EZ) @ 1:00-1:10
25 fly = breathing 2 up 1 down, practicing breathing more as I think I may need more air in my 100 IM and 100 fly with all the SDKs
50 EZ

Did a set from HIT Workout #1:
[ame="http://forums.usms.org/showthread.php?t=21634"]U.S. Masters Swimming Discussion Forums[/ame]

4 x (50 + 2 x 25 + 50) free w/small paddles stolen from Lil Fort & fins
1st 50 = 200 pace @ 1:00
1st 25 = 100 pace @ 1:00
2nd 25 = AFAP @ 1:00
2nd 50 = EZ @ 1:00
1:00 extra rest between rounds

100 EZ

2 x (6 x 25 @ 100 pace + 100 EZ)
-- one round breast dolphin w/fins & small paddles
-- one round dolphin kick w/board & fins
-- meant to do another round, but I was too blasted

4 x 50 torque drill w/paddles @ 1:30
50 EZ

Total: 3450


++++++++++++++++++++++++++++

Still feeling a bit from the meet. I guess 5 events takes more of a toll than my usual 3. Given that, I did an easy-ish speed workout today. Happily, the pool was pretty empty today. I hope it is tomorrow as well, though you'd think people would be doing their pre-turkey burn.

I'm bummed, I seem to have lost my agility paddles. Checked lost and found and they aren't their either.