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  1. Thu Nov 24

    by , November 24th, 2011 at 08:56 PM (Ande's Swimming Blog)
    Thu Nov 24th 2011

    Upcoming Meet
    P
    Sat Dec 3rd & Sun Dec 4th
    2011 South Central SCM Regional Invitational
    San Antonio, TX
    DAYS TILL

    Subscribe to Ande's Swimming Blog

    Wed Nov 23 2011

    terrible traffic on the way in arrived late
    swam easy
    Showed up again noon LCM

    Lifted weights at smac

    Thu Nov 24 2011

    Whitney Coached
    scy UT Swim Center: main pool
    7:30 - 9:00 dove in on time
    wore fs ii legs
    trained with korey & jim beside
    Tyler, Larry, max Keith & James Fike

    Warm up
    Did 50's on 40 & 45

    Main set

    Assigned 4 rounds of 5 100's followed by 1 easy 100
    R 1 90% on 1:45
    R 2 93% on 2:00
    R 3 97% on 2:15
    R 4 99% on 2:30

    Did
    R 1 push 61 & 62
    R 2 dove 59's
    R 3 dove 57's
    R 4 dove 55 on 1 & 3

    8 x 50 on 1:00
    Odds k fast went 30, 30 29, 27
    Evens easy

    100 easy
    Categories
    Swim Workouts
  2. Thursday, Nov. 24

    by , November 24th, 2011 at 05:51 PM (The FAF AFAP Digest)
    Drylands:

    back extension machine, 110 x 3 x 15
    leg press, 210 x 3 x 10
    leg extension, 70 x 3 x 10
    lat pull down, 90 x 3 x 10
    DB row, 30 x 3 x 10 each arm
    captains chair, 3 x 15
    flutter kick on bosu, 2 x 100
    bicycles, 2 x 50
    long arm crunches, 50

    -- speed lifting
    -- I almost never use 10 reps, but it seems like the right # for speed lifting.


    Swim in Big Pool @ Fontainbleau:

    warm up, idk how much

    10 x "40" single arm fly
    40 EZ

    10 x 40 breast (with a real whip kick)
    40 EZ

    10 x 15 burst dolphin kick only belly + 15 easy
    80 dolphin dive

    10 x 15 burst (various) + 15 easy
    80 dolphin dive

    10 x 15 burst + 15 easy
    odds = underwater flutter kick
    evens = free
    80 dolphin dive

    -- I am just estimating that I was swimming 15 and 20 yards for these. Had to dodge kids and adults for some of it, but the pool wasn't too crowded. No lap pools here of course. Bursts seemed like the easiest thing to do.

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Had a smashing deep tissue massage later. And now am heading out to see Descendants with Teen Fort. Not a single sighting of turkey or other Thansksgiving accoutrements! Hope everyone is enjoying their day!

    Teen Fort is also on the lookout for an Entourage star who is rumored to be staying here and using the gym.
  3. Thanksgiving 9K

    Just a quick workout summary today:

    Last night’s rowing class workout
    10m warmup w/ drills


    Stretching

    15 min straight row, steady effort or build, varying sr as follows:
    2min @ 22, 1min @ 24
    2min @ 23, 1min @ 25
    2min @ 24, 1min @ 26
    2min @ 25, 1min @ 27
    2min @ 26, 1min @ 28

    easy rowing + pause

    Tabata set: 8 x (:20 hard + :10 easy)

    warmdown

    This morning’s turducken pool workout
    Swam at Riverbank with Rondi and John.

    900 lcm warmup

    4 x 150 k/d/s, IM order

    Turduckens
    4 x 350 @ :15 rest, done as
    100 FL / 50 BK / 50 BR / 50 BK / 100 FL
    100 BK / 50 BR / 50 FR / 50 BR / 100 BK
    100 BR / 50 FR / 50 FL / 50 FR / 100 BR
    100 FR / 50 FL / 50 BK / 50 FL / 100 FR

    Then we talked about what to do next—in the absence of any great ideas, my freestyle-centric workout mates surprised me by deciding to do another round of turduckens!

    Seconds on the Turduckens
    4 x 350 @ :15 rest, done as
    100 FL / 50 BK / 50 BR / 50 BK / 100 FL
    100 BK / 50 BR / 50 FR / 50 BR / 100 BK
    100 BR / 50 FR / 50 FL / 50 FR / 100 BR
    100 FR / 50 FL / 50 BK / 50 FL / 100 FR
    [On this round I turned around mid-pool whenever my lanemates got too far ahead, and did the last 200 as warmdown, so I only did about 3 turducken equivalents the second time through.]

    Rondi declared that since we’d done one round of turduckens last year, and two this year, next year we’ll have to do three. Avoid the rush, and make your travel plans now to come join in the fun!

    Mid-morning beach swim
    After the pool, I headed straight out to the beach for CIBBOWS Turkey Dip. It was a near-perfect day—completely sunny, with just a slight wind, the water very flat, The air was a bit nippy, in the high-40s, and Cara measured the water temp at 50. I would have been happy with just a short dip and a visit with friends on the beach, but once I got in the water it was so lulling and peaceful I didn’t want to get out. I ended up swimming a 5K loop in about 1h30 (tide was low and slack, even helping a bit during the last ˝ mile). If I had more time I would write 4 flowery paragraphs about how amazing it all was, but you’ll just have to trust me—it was wonderful in the water today. So I ended doing a ton of swimming, and am now ready for a feast!

    HAPPY THANKSGIVING EVERYONE!!!
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  4. Thanksgiving Haiku

    by , November 24th, 2011 at 03:02 PM (Maple Syrup with a Side of Chlorine)
    No swimming for me,
    Rec Center is closed today,
    Happy Thanksgiving.

    Updated March 30th, 2012 at 10:29 PM by rxleakem

    Categories
    NSR
  5. Sarasota Y Sharks 5:30 AM Workout: 11/25/11

    by , November 24th, 2011 at 02:08 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    LCM
    WARM UP:
    1 X 200 3:45
    4 X 100 2:00
    1 X 300 5:15
    4 X 100 1:45

    1 X 200 kick + 100 swim

    4 X (3 X 100 #1 moderate 2 build 3 fast
    Rounds 1&3 IM or stroke 2:15
    Rounds 2&4 Free 1:45
    Break between rounds

    3 X 50 1:20
    1 X 100 kick 3:00
    Four rounds
    Swim the 50's: #1 moderate # 2 25 fast/25easy
    #3 fast

    WARM DOWN: 4 X 50 easy 1:00

    4000M
    Categories
    Swim Workouts
  6. Wednesday, 11/23/11

    by , November 24th, 2011 at 11:51 AM (A comfort swimmer's guide to easy swimming)
    Final day the local pool is open this year. I'm hoping I can make a trip to Boise, Salt Lake or somewhere every few weeks so I can get a little time in the water between now and the time the pool reopens.

    Short workout today.

    Warm up
    200 swim
    100 IM drill
    100 IM kick
    100 major stroke drill
    100 major stroke kick
    - did back for major stroke drill & kick

    Swim Set #1
    Swim following twice: one free, one back
    6 x 25/30 strong build
    6 x 25/40 RPM (race pace mode for 200)
    - on RPM swims, free around 16, back around 19

    Swim Set #2
    200 reverse IM kick/drill by 25
    2 x 100 IM/2:00
    - around 1:30 on these
    4 x 100 free/1:30 - take extra rest before #4-FAST!
    - went 1:18-1:21-1:18, extra 30 sr then went 1:12

    Warm down
    100 easy

    Total: 2100 yards
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  7. What a Turkey

    by , November 24th, 2011 at 09:31 AM (Random Nonsense)
    Today is lack of willpower day (Thanksgiving in Latin), and I thought I would have enough to do 30x100s on 1:20 scm? Idiot.

    I was quite sore this morning from the swimsuit addict evil set and was carrying a Thai baby nearing full term when I arrived at the pool this morning about 5:30am.

    Warm up
    - 400 swim
    - 200 back
    - 4x100 descend on 1:40 (goal find 1:20)
    - 50, 100, 50 screwing around wait for 6:10
    Main Set
    -- 6:10 30x100 on 1:20 finishes at 6:50
    - 12x100 on 1:20 (supposed to be 30 of course)
    - just quit; didn't even miss one
    - 100 qbreak
    - 3x100 on 1:25 (supposed to be 18)
    - called it a day
    Cool down
    - 200 back
    - 200 free

    A couple things:
    - 30x100 is impossible without the right mindset
    - My aerobic threshold is very very close to a 1:20 pace scm
    - I think I would have failed to make the interval in the 17-20 range the way the set was progressing
    - I envy the bloggers who seem to consistently put themselves in the right mindset
    - I don't expect to feel well enough to swim tomorrow but the pool opens back up at 6am
    - pool was 82 (wasn't an issue, but warmer than the pool normally is)

    Hopefully I can take another shot at this set this weekend. Tomorrow I believe I have the whole day to myself and would be ideal except for the over indulgence I know is forthcoming today.

    Leaving on a high note: Today was actually a decent workout. 12x100 on 1:20 is something I have not done solo before and the swim worked the soreness out. My threshold pace scm was 1:22 this summer, so I am moving in the right direction.

    Happy Thanksgiving!
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  8. Pre feast workout

    We had a great turnout this morning. I was a bit tired from our swim last night but it was good to get some yards in before I eat too much this afternoon. Coach made it fun this morning for us.

    4 x 25 drill/25 drill/50 swim R10 choice

    500 kick
    --This done as a "relay". We had big tubes in which one person sat in, one person kicked w/fins pushing the tube and there was a person on either side of the tube kicking and using one arm. I took the fin job for most of it. This was fun to race the other lanes.

    8 x 100 @ 1:40 dec 1-4,5-8
    --I should have gone on a faster interval but wimped out. I did swim fast though. Felt great!

    Then came the now famous Turducken set.
    4 x 350 w/30

    The "desert" part of the workout came with a towel relay. This was based one fact that you continually go back for more.

    Teams of five swimmers. As the relay progressed a towel was added between the legs like a bouy.
    swimmer 1 50 swim
    swimmer 2 50 w/1 towel
    swimmer 3 50 w/2 towels
    swimmer 4 50 w/3 towels
    swimmer 5 50 w/4 towels
    then go back down

    200 w/d

    3200

    Swimming with four towels between your legs is hard. I guess the fitness center has a lot of towels in their lost and found. I skipped the warm down and sat in the hot tub. Now it is time to either help my wife or stay out of her way. I am a well trained husband.
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  9. Wednesday, Nov. 23, 2011 11:45am

    by , November 23rd, 2011 at 11:31 PM (Fast Food Makes for Fast Swimming!)
    Warmup (a long one):

    300 Free
    100 Kick w/ board
    300 Free Pull
    100 Kick w/ board

    200 IM Drill
    100 Kick w/ board
    200 Free Pull
    100 Kick w/ board

    100 Free
    100 Kick w/ board
    100 Free Pull
    100 Kick w/ board

    (1800)

    5 x 100 Free @ 1:20 70-80% effort, just getting back in rythem.

    5 x 100 Free Pull @ 1:10 (1:02, 1:05, 1:06, 1:07, 1:07)

    200 EZ

    --------------------
    3000 Yards

    Today was a rough day in the water. This was a pretty long break out of the pool for me too, not swimming anything since my 1:56 200 Free on Sunday afternoon, with no cooldown afterward like usual. Working two 11 hour days (M & Tu), and then a 6 hour day today, then straight to the pool for the lunchtime swim. It was good that this was basically a stretch out the body swim today.

    Tonight I just took the kids to their lessons and sat back and watched. My older daughter is somewhat doing a flipturn now...she's at least flipping and either ending up on her feet on the bottom, or way too far away from the wall. At least she's doing it! Who knows if swimming will be in her future or not. She likes it, but I don't want to push her into it just because I did it.
    My son is in the 2nd level swim lesson class, and is doing quite well. He's now able to swim by himself (underwater paddling of some sort) about 4-5 yards, but as soon as he needs a breath he's done for. At least he's not scared of being away from the wall or the teacher anymore.

    I'm just happy that my kids are learning to swim and they can be safe in the water. My younger daughter will still be a couple years before her swim lessons begin, but she's enjoyed being in the water when I've taken her for public swims before. If they want to compete, whether on the year round team, or just when they get to high school, then so be it. At their age, they're still liking soccer a lot, and it is the cheaper sport of the two as well!
  10. Something to be Thankful for. . . 11/23/11

    by , November 23rd, 2011 at 09:12 PM (Trying to Train Smarter, Not Just Harder)
    Knew that I wouldn't be able to get in the water until Saturday (maybe) and probably not until Monday, so got in a bit extra today.

    Morning Practice
    w/ATAC - kids out of school, so more of them in the water today
    800 back/free
    2 x 500 pull
    3 x 400 stroke/free by 100's
    100 easy
    8 x 100 kick on 2:00
    300 easy
    Total: 4200
    Lunch Practice
    500 warm up 100 free, 25 back/25 breast
    16 x 75 on 1:15 & 1:30, 6 ea of SKPS
    10 x 50 kick on 1:00
    8 x 100 on 1:20 - holding about 1:13's - all by myself in the lane, no drafting
    100 easy
    Total: 3100
    Grand Total: 7300

    I am enjoying the compression sleeves (read elastic bandages for the ankle that I wear on my elbows), but I have noticed that they are apparently a source of drag - by about 3 seconds per 100 (who knew?) - but I'd rather go slower, than not be able to swim at all. However, as luck would have it, as I finally figure out how to deal with my dumb elbows, apparently they are healing. Could be the compression sleeves, but as long as I take my Celebrex, and pull w/out paddles during warmup, saving the paddles for the heavy set later in the workout, I'm good. This week. So, I've got something new to be Thankful for!



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  11. 11/23/11 PM

    I was surprised that we had a nice size group tonight. I guess I thought everyone would be preparing for their Thanksgiving events. After a long day at work I was glad to get to the pool to do the following.

    10 min. choice

    3 x 200 @ 3:00 w/paddles and over kick
    3 x 150 @ 2:25 paddles and bouy descend
    3 x 100 @ 1:30 buoy only
    2 x 50 @ 1:05 backstroke

    20 x 100
    --all free @ 1:30
    --stroke @ 1:45
    1 x 100 free
    1 x 100 back
    2 x 100 free
    2 x 100 50 ba/50 br
    3 x 100 free
    3 x 100 25 fl/50 ba/25 br
    4 x 100 free
    4 x 100 IM

    200 w/d

    4150

    I felt pretty good but did not swim that fast on the first set. It wasn't too bad except that the others doing the same thing as me were going really fast. I was able to pick it up on the set of 100's so that was a good way to end the night. I need to get some rest because I need to be back at the pool at 6am for a pre feast workout.
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  12. 30 x 100

    by , November 23rd, 2011 at 08:00 PM (Too Neurotic to be Suitably Aquatic)
    Well, I did it today.

    Not so fast, bliss guy.

    In my dreams last night, I was going to return to this blog with tales of victory of how I swam 30 100's on 1:30 without stopping. Yes, dreaming about USMS forum blogs is, indeed, the first problem.

    The second problem was that the Tarrytown YMCA was about 85 degrees this morning, and the jets were bringing in even warmer water. Also, just because one reads about people who swim multiple 100's on 1:20, and just because one is friends and teammates with those people, does not mean that one is immediately able to pull feats of fast swimming out of one's .

    It went down like this:

    Started with a 600 warm-up:
    4x25 free
    4x50 rev. IMO
    4x75 drill, kick swim, IMO

    30x100:
    5x100 on 1:30, making them all! Took 30 seconds to cool down and did...
    5x100 on 1:30, but that interval started slipping away by the last two 100's.
    took a break to pour cold water all over myself...
    5x100 on 1:30, making them all! (barely.) Took 30 seconds to cool off and one of the other swimmers started chatting, I let her chat and extended my rest another minute. But back to work! I wanted to get 4,000 in before the bus. I wanted to live the dream.
    5x100 on 1:30, but really, only the first one was on 1:30. The others were more like 1:35. My arms were heavy, and I stopped watching the clock. I decided it was time to switch to a 1:45 interval.
    10x100 on 1:45. Thanks to that extra time of rest, I made them all on 1:30! Well, I made the first seven on 1:30! I slipped a little after that. I gave myself a nice extra 15 seconds after the 29th 100 and swam my last one all out, making it on 1:25.

    400 warm-down backstroke & corkscrews & other feats of just floating.

    I wish my achievement could have been as simple as 30x100 on 1:30. That would be less typing. I'll have to try again, I think this is an excellent challenge set for me and what I want to be doing with my swimming. It would be interesting to me to try this in a pool that isn't so warm, and with a teammate to hold me accountable. But you know what this means? I get to eat much pie tomorrow, and I earned this ridiculous smiley:
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  13. Nov 23, 2011

    by , November 23rd, 2011 at 06:08 PM (Canuck Countdown)
    200 days until Day 1 of the FINA World Masters Championships

    Tuesday, Nov 22
    Kinsmen Aquatic Centre
    East Warmup Pool (25m)

    Missed the warmup because of our club's Annual General Meeting held on deck. As Vice President and Treasurer, I had to hang back longer than most.
    • 16 x 50 kick (IM order) (@ :60, breast on :70)
    • 24 x 25 Fly
    • 12 x 50 Back
    • 6 x 100 Breast
    • 2 x 200 Free (was supposed to be 3, but ran out of time) (these were build within 200s and descend between 200s - 2:30, 2:22)
    • 300 EZ

    Total Distance = 3300 meters

    Updated November 25th, 2011 at 06:21 PM by lewba

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  14. Catching up

    by , November 23rd, 2011 at 05:00 PM (A comfort swimmer's guide to easy swimming)
    After the meet last weekend, I have been a bit of a slacker. I have been in the water but not training very hard. And since the pool here will close from Thanksgiving to New Years, I won't be able to get in the water much over the next 6 weeks unless I make a weekend trip to someplace where I can get in the water.

    Monday' workout:
    (Easy one for recovery)
    200 free
    400 free and back
    4 x 100 back
    300 free
    4 x 75 IM (fly-back-breast)
    200 back
    4 x 50 breast
    100 free
    4 x 25 fly
    100 easy

    Total: 2300 yards

    -------------------
    Tuesday's Workout:
    Warm up (1400)
    400 swim – 300 kick/swim
    200 drill/swim – 100 scull/swim

    4 x 50/1:00, :55, :50, :45
    8 x 25/30 strong

    Main Swim Set (1100)
    1 x 200/3:30 back – FAST Neg split
    - went 2:55 (1st 100=1:30)
    1 x 150 (50 easy – 50 drill – 50 build)
    4 x 50/50
    50 = 2 sec slower than pace
    50 = 1 sec slower than pace
    50 = At Pace
    50 = Faster than Pace

    200 Reverse IM Kick

    1 x 200/3:30 back – FAST Neg split
    - went 2:55 (1st 100=1:30)
    1 x 150 (50 easy – 50 drill – 50 build)


    Warm down
    100 easy

    Total: 2600 yards
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  15. Sarasota Y Sharks Masters 5:30 AM Workout -11/24/11

    by , November 23rd, 2011 at 01:25 PM (Sarasota Y Sharks Masters 5:30 a.m. Workout)
    Thanksgiving Day Workout. We usually do some sort of sprint workout before we indulge in some serious eating

    We will warmup in the LC pool then make our way to the SC pool for the sprints

    LCM
    WARM UP:
    1 X 300 6:00
    5 X 100 2:00
    4 X 50 descend 1-4 1:00
    1 X 100 easy 2:15
    1 X 200 kick 4:45
    4 X 50 kick 1:15

    SCY
    ##48 X 25 ALL OUT##

    8 X 25
    1 X 100 easy
    Six rounds.
    Rounds 1-3-5 are your best stroke-no free!-
    Rounds 2-4-6 are freestyle.
    25 intervals:
    Round 1 :45
    Round 2 :40
    Round 3 :35
    Round 4 :30
    Round 5 :25
    Round 6 :20 or :25
    We will regroup after each easy 100 following each round of 25's.

    The object here is to swim all 25's at 100%

    WARM DOWN: 4 X 50 easy 1:00

    HAPPY THANKSGIVING!

    1500M
    2000Y
    Categories
    Swim Workouts
  16. F^*<en Turducken

    by , November 23rd, 2011 at 09:10 AM (Random Nonsense)
    I don't know who came up with this set, but it sucked. Alot. The most painful slow swimming I can remember doing. And I was real slow, almost as slow as Geek accuses me of training normally. Almost.

    Warm up
    - 100 swim
    - 250 swim
    - 150 swim
    -- no the warmup didn't make sense to us either
    Transition
    - 6x50 on 50 kick w/fins
    - 6x75 on 1:00 swim
    Main Set - The Turducken set
    - 350 done as 100 fly 50 back 50 breast 50 back 100 fly
    - 350 done as 100 back 50 breast 50 free 50 breast 100 back
    - 350 done as 100 breast 50 free 50 fly 50 free 100 breast
    - 350 done as 100 free 50 fly 50 back 50 fly 100 free
    Cool Down
    - 12x25 on 30 smooth

    On paper it doesn't seem so bad, but it is close to 4x400IM in difficulty.

    Happy Thanksgiving to all my internet friends, I will probably blog a workout tomorrow but I hope you have better things to do than read it. Then again, some of you will be trying to get away from family for a few minutes and my blog might suddenly become appealing.
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  17. 11.23.11 - Wednesday workout

    by , November 23rd, 2011 at 08:36 AM (Pete's swim blog)
    Swam w/ Dave, Dave and Roger. Pool temp 83.

    SCY

    450 Warm up

    10 x 50 Fly - 1:00 (:40-:45)

    3 Times through
    * 4 x 75 - 1:00 Pull 2nd time through (:52-:55)
    * 50 - :35 (:30-:32)
    50 Easy

    3 Times through
    * 2 x 200 IM - 3:30 (2:50, 2:46; 2:47, 2:44; 2:46, 2:40)
    * 200 Pull - 3:00 (2:25, 2:23, 2:17)

    200 Cool down

    (4050 Total)
    Categories
    Swim Workouts
  18. Another strong day

    by , November 23rd, 2011 at 07:57 AM (Mixing it up this year)
    Did fairly well today. Legs are feeling strong now.

    10x100@1:45 free went 1:30,1:30,1:30,1:27,1:27,1:27,1:26,1:25,1:25,1:23
    500 free kick w/fins every 3rd 25 fast
    2x200@3:30 free w/bouy experiment with underwater pull patterns
    3x200@3:00 free w/paddles & bouy desc went 2:48, 2:44, 2:38
    6x100@:15R free w/snorkle odds kick evens swim with good kick

    Total 3100 yards
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  19. Harder Than It Should Have Been

    by , November 23rd, 2011 at 07:50 AM (Year Three: The Road Back)
    The title for this entry pretty much says it all. It shouldn't have been a brutal set, yet that's the way it turned out. Here's what we did:

    300 Warm-Up
    1 x 300 Kick on 6:00, every other 50 fast
    2 x 400 Free on 6:30, broken at 200 for :05
    2 x 200 Free on 3:10, broken at 100 for :05
    4 x 100 Free on 1:45, broken at 50 for :05
    1 x 300 Drill/Swim on 6:00, left arm only, right arm only, free by 25s
    1 x 200 FAST Free on 4:00, broken at 50 for :10 (got 2:34)
    1 x 300 Kick on 6:00, every other 50 fast
    400 Cool-Down
    Total Yards - 3400

    I was actually (especially on the 400s) doing the second 200 at a negative split as we were supposed to. That got harder and harder the tireder I got. But... I still managed to do negative splitting (albeit by 1-2 seconds max).

    I was not expecting much at all from the Broken 200 for time at the end of the workout. However, the 2:34 was pretty respectable for me. So... at least the workout ended on a good note.

    Tomorrow being Thanksgiving, there is only one team workout. It's slated for 4600 yards in 90 minutes. Hopefully, my legs will feel better in the morning. I guess time will tell.

    Enjoy your swims today and have a wonderful Thanksgiving!
    Categories
    Swim Workouts
  20. Tuesday, Nov. 22

    by , November 22nd, 2011 at 09:35 PM (The FAF AFAP Digest)
    Swim/SCY/Solo:

    Warm up:

    600 various

    10 x 50 w/paddles
    odds = single arm fly @ 1:00
    evens = free @ :50

    Speed Sets:

    12 x 25 bursts @ 1:00
    various -- kick, speed drills, swim

    50 EZ

    6 x (25 AFAP + 75 EZ) @ 3:00
    1 = flutter kick w/board & fins, 10
    2 = dolphin kick w/board & fins, 10
    3 = dolphin kick dive off side, 12
    (stupid, looking at the clock only made me practice a bad start)
    4 = free w/fins, 10
    5 = free w/fins, 10
    6 = dolphin kick on back w/fins, 9

    50 EZ

    2 x (50 AFAP fly w/fins + 100 EZ)
    -- went 23 mids

    50 EZ

    Total: 2450

    ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

    Only had an hour or so to get in a quick speed workout, but made the most of it.

    The flight to Miami was a breeze! No lines at Dulles (how could this be?) Had a lovely dinner (albeit with some gluttening) and a long soak in the hottub after making spa appointments with Teen Fort. Looking forward to a sunny day tomorrow.
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    Swim Workouts