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  1. Sarasota Y Sharks Masters 5:30 AM Workout -01/18/11

    by , January 17th, 2011 at 01:00 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 300 5:00 4:30
    1 X 200 3:20 3:00
    1 X 100 1:40 1:30
    6 X 50 :50 :45
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    10 X 50 kick 1:00
    1 X 100 easy swim

    1 X 150 negative split 2:20
    1 X 100 moderate 1:40
    4 X 50 fast 1:00
    Three times through.
    150 and 100 are free, 50's choice.

    5 X 200 IM 3:30

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  2. Backstroke War!

    by , January 17th, 2011 at 10:52 AM (The Labours of SwimStud)
    I decided to start my annual "I'm going to improve my backstroke" campaign today...let's see how long this lasts.

    Warm Up

    600 FR
    10 x 50 Kick 1:30
    100 EZ


    4 x
    150 BK Kick, Drill, Swim
    100 FR 1:30

    4x 50 BK Fast 1:00
    100 EZ 1:45

    4 x 100 BK I did first 2 of these as pull.


    5 x 100 toe knuckles hurt when using fins...I've got to get my toes looked at...I know I dropped a log on them...


    300 EZ
  3. Mon Jan 17th, 2010

    by , January 17th, 2011 at 09:21 AM (Ande's Swimming Blog)
    Mon Jan 17th, 2010

    I'm in San Antonio for Imaging USA

    here's underwater footage of Kosuke Kitajima
    racing the 200 br, notice
    the timing of his pull and kick and
    how much time he spends streamlined
    [nomedia=""]YouTube - Kosuke Kitajima 200m Breaststroke Under Water Camera[/nomedia]

    Subscribe to Ande's Swimming Blog

    San Antonio, Incarnate word U, SCY
    Fred Lemaiste coached
    swam with ? beside Beau, Fred & don walker
    5:45 to 7:00
    WORE fs pro legs

    Preset: 12x25 @30 perfect 8 breaths
    Preset: 4x50 @ 50

    Four times thru:
    6 x 100 @ 2:15
    4 best average
    1 afap
    1 ez

    Cool 200

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events

    Starting Wed. 1/19 the new schedule will be:
    Mon 5:15 -6:30am; 12-1:15 pm
    Tues 6:30-8am; 7-8:15 pm
    Wed 5:30-7am; 12-1:15 pm
    Thurs 6:30-8am; 7-8:15 pm
    Fri 5:30-7am; 12-1:15 pm
    Sat 7:30-9am
    Sun 12-1:15 pm
    ***This Thursday(1/20) there WILL be a noon workout in addition to the morning and night workout.* However there WILL NOT be a noon workout on Friday because of the High School District meet going on.

    Updated January 17th, 2011 at 05:22 PM by ande

    Swim Workouts
  4. OW + scy double

    This morning I went for a swim in the gulf with my friend Hannah. Conditions were perfect except for the water temp—it was sunny, the water was crystal clear and very calm, but it had dropped to about 50 in the recent cold weather. Still, it was a lovely swim. We swam for a mile, east to the beach flag and back, then warmed up with hot cocoa.

    In the afternoon we got to go for a swim in an outdoor 25y pool, along with another workout buddy. Here’s what we did:

    800 scy warmup

    Pyramid set
    50 @ :45
    100 @ 1:30
    150 @ 2:15
    200 @ 3:00
    250 @ 3:45
    200 @ 3:00
    150 @ 2:15
    100 @ 1:30
    50 @ :45
    [I did all FR except for the 150s (50fr/50bk/50fr) and the 250s (50fr/150bk/50fr).]

    Math set
    21 x 25 @ :30; all FR, except for BK on multiples of 3, BR on multiples of 4, and FL on multiples of 7 (with strokes earlier in the IM trumping strokes later in the IM for numbers meeting more than one of those criteria)

    Sprint set—3x thru
    100 very easy
    2 x 50 fast
    all on :10 rest

    225 warmdown

    Yesterday had been a cross-training day filled with bike riding and canoeing, so it was nice to get in a couple of swims today.
  5. Sunny Day

    by , January 16th, 2011 at 09:35 PM (Workout Swimmer)
    Sunday Morning @ Meyers Park
    Surprise! Amber was there - matter of fact, there were a BUNCH of people there! Could've been quite social, except that most of them are on the slower side - but like I said, Amber was there & her husband Drew - so that made workout much more exciting. Got there a little bit late & so missed the first 2 100's

    Warm up: 350 yds - it was supposed to be 5 x 100 on 2:00 I think, but Amber was doing 150's, so I joined her in that midway on the 3rd 150.
    Then we did 5 x 100 on a very slow interval but what the heck, it was my warm up (2 x 150 on 2 min is not a nice relaxing warmup for me!)
    The main set was (7 times through) supposed to be a 150 followed by a 50 on the following intervals: 1 min for each 50, and the 150's were: 2:30, 2:40, 2:50, 3:00, 2:50, 2:40, 2:30; we decided to do a 200 while they were doing 150's, and on #3 & 5, we did IM twitch, & number 4 was just a plain 200 IM. I don't know if Amber & I were trying to show off or what, but we kicked it today! It was awesome! I mean, seriously - a 2:20 for a 200 free? For me? Even though I had little mini-fins on, I still feel very good about that set!
    Last set was 12 x 50 on :55, and I did stroke/free by 25's, mostly fly/free.

    Total: 3150

    You may be wondering why I was at the pool on Sunday morning, when I said last week that I wasn't going to swim on Sundays anymore, in hopes of helping my elbows heal faster. Well, what can I say, it was beautiful outside, and I feel so much happier when I swim, that I just had to go. And really, it made my day! I had a great, productive day afterwards - enjoyed Church, fixed a nice dinner, even made cookies & had the Home Teachers over. Wow. Now, if only I could make myself read the Scriptures some on Sunday like a good girl. . .

    Updated January 19th, 2011 at 12:54 PM by Celestial

    Swim Workouts , Planning
  6. Another day at the races

    by , January 16th, 2011 at 09:32 PM (Mixing it up this year)
    Actually had a great day of season best swims. Had some nice time drops on my 200 Breast taking into account I have not been swimming much breaststroke since 2008 when I hurt my knee. Hopefully it will get faster.

    Went 1:19.18 in the 100 Back, 3:14.88 in the 200 Breast and 29.23 in the 50 free.

    Total yards 1800

    The kids did fantastic and we celibrated at Pizza Hut!
  7. Sun Jan 16th, 2010 in San Antonio

    by , January 16th, 2011 at 07:44 PM (Ande's Swimming Blog)
    Sun Jan 16th, 2010

    I'm in San Antonio for Imaging USA

    Subscribe to Ande's Swimming Blog

    San Antonio, Incarnate word U, SCY
    Beau gilbert coached
    swam with Fred Lemaistre beside Beau
    noon to 1:15ish
    WORE yingfa jammers

    500 choice

    5 x 100 on 1:40 done 25 k, 50 fr, 25 k

    Main SET:

    fr swim
    6 x 50 on 1:00
    5 x 50 on :55
    4 x 50 on :50
    3 x 50 on 45
    2 x 50 on 40
    50 fast

    100 easy

    6 x 50 on 1:05
    5 x 50 on 1:00
    4 x 50 on :55
    3 x 50 on 50
    2 x 50 on 45
    50 fast

    100 easy

    8 x 100 on 1:15
    4 holding 1:10
    4 holding 1:05

    200 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    [URL=""]Order of Events[/UR
    Swim Workouts
  8. Sat Jan 15th, 2010

    by , January 16th, 2011 at 07:35 PM (Ande's Swimming Blog)
    Sat Jan 15th, 2010

    did not swim on Friday
    I'm in San Antonio for Imaging USA

    Subscribe to Ande's Swimming Blog

    San Antonio, SA Nat on Durango, 30 yard pool
    Don Walker Coached
    1:00 to 2:00
    trained with the kids
    WORE yingfa jammers

    meet was going on at the pool
    water was milky and warm
    hard to judge turns


    10 x 90

    Main SET:
    3 x 300
    (wife was waiting in the car, so I cut the wo short)

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Swim Workouts
  9. Swim @ GMU, Sunday, Jan. 16

    by , January 16th, 2011 at 02:59 PM (The FAF AFAP Digest)
    Swim, SCY @ GMU:

    Warm up:

    500 swim
    2 x 250 kick (one w/o board)

    -- I missed one of the 250 kicks chatting with Barb.

    Main Sets:

    4 x 125 D/S/D/S/D @ :20 RI
    1 of each stroke

    4 x 25 "roll fly"
    -- I did these as twirling shooters. In roll fly, after a twirl cycle, you do 2 full strokes of fly.

    4 x 100 done as:
    30 seconds vertical kick w/med ball + right into 15 meter sprint + cruise rest of 100

    12 x 50 aerobic @ :55
    2 fly/back
    2 back
    2 back/breast
    2 breast
    2 breast/free
    2 free

    50 EZ

    9 x 100, wore fins, done as:

    3 x 100 kick @ 1:55, last one fast (:58)
    3 x 100 swim @ 1:40, last one fast (1:00)
    -- Coach remarked that is was puzzling that my kick was faster than my swim, but that's because I stayed under longer on the kick.
    3 x 100 kick @ 1:55, last one fast (:56)
    -- I only did 50s instead of 100s on the slow ones. I was tired and needed some air. Hence, the improved time on the last one.

    200 EZ

    Total: 3400


    As usual, a very fun and interesting Sunday practice! It's surprisingly hard to sprint right after a hard vertical kick.

    My neck, shoulder and foot are still creaky, and I'm pretty tired after the week's efforts and not sleeping great the last couple nights. (I probably should have done zero upper body work at the gym instead of some.) So I'm going to force myself to take a recovery week next week. No doubles, no drylands, and no arduous speed sets or lactate sets are on the menu. The tentative plan is:

    Monday: 30-40 minute recovery swim + yoga
    Tuesday: mini speed/technique workout
    Wednesday: yoga
    Thursday: recovery/aerobic swim
    Friday: mini speed/technique workout
    Saturday: off
    Sunday: off or yoga

    It kills me to back off when Mr. Fort and Lil Fort aren't back from skiing until Wednesday night and I have so much more free time to train, but I think my body needs it. Now, I just need to remember to do RC work when I'm not at the gym. I'm ultra lazy about doing it at home.

    Articles on the importance of rest:

    Not sure about this statement from the Livestrong article though:

    "You can use other methods of exercise such as yoga, pilates or stretching since you are not exerting the primary muscles you use in your chosen sport."

    The standing series in bikram is definitely leg intensive, which are key swimming muscles for me. Must be written by a triathlete ...

    Mini Fort is at volleyball right now. But we plan to get dinner later, light a fire and watch the Golden Globes together. The only movie I didn't get to see that I wanted to was The King's Speech.

    Updated January 16th, 2011 at 03:04 PM by The Fortress

    Swim Workouts
  10. LONG day at the pool

    by , January 15th, 2011 at 08:44 PM (Mixing it up this year)
    WOW! My kids all did great and coach had solid swims too.

    There are a few who now have the distinction of beating coach! They like it!

    We started out with the 100 Free where I swam a 1:05... which is my best time this season. Next was the 100 Breast in about a 1:32... another best for the season. My 500 Free was a 5:22 which was only 2 seconds slower than the last time I swam it, but I have to admit I swam within my comfort zone.

    Total of 2300 yards between swims and warmups/downs.
  11. Saturday, Jan. 15

    by , January 15th, 2011 at 06:27 PM (The FAF AFAP Digest)
    Bikram Yoga, 90 minutes

    Went with a friend to yoga. Once again, it was packed like sardines and, partially as a result, extremely hot. Only skipped the postures that required me to get up on my toes. Not happening at this moment. Foot is still pretty stiff, but not too painful anymore.

    Team practice tomorrow am. Since I have a creaky shoulder, foot and neck, I think next week will be a recovery week with no weights or hard drylands. I've also been training hard since Dec. 22-23 or so. I might do more yoga instead for core work and flexibility (though bikram ain't exactly easy!).

    Article: Training in heat to perform in the cold:

    Article: The Importance of Rest:

    Having an exciting Saturday night babysitting teenagers.

    Updated January 16th, 2011 at 01:08 PM by The Fortress

  12. Saturday, Jan. 15, 2011 11:00am at the YMCA

    by , January 15th, 2011 at 04:41 PM (Fast Food Makes for Fast Swimming!)
    Again at the YMCA, hot pool, but even hotter workout!!!
    This one felt really good, I haven't done a good IM practice in a while. Problem is, I picked an IM set that had too much back/breast, and not enough fly. I know that for most of you this sounds weird, but fly is the best!!!!

    200 Free
    200 Pull
    200 IM Drill

    6 x 25 Fly @ :30
    6 x 50 Back/Breast @ :60
    6 x 75 Back/Breast/Free @ 1:20
    6 x 100 IM @ 1:40
    1:00 rest

    4 x 25 Fly @ :25
    4 x 50 Back/Breast @ :55
    4 x 75 Back/Breast/Free @ 1:15
    4 x 100 IM @ 1:30
    1:00 rest

    2 x 25 Fly @ :20
    2 x 50 Back/Breast @ :50
    2 x 75 Back/Breast/Free @ 1:10
    2 x 100 IM @ 1:20

    100 EZ kick on back

    500 Free Pull stretching out
    4200 Yards!!! in 70 minutes (pretty quick for an IM practice

    Overall, I really enjoyed this set. I thought the 100 IM's at the end would be challenging after swimming over 3000 by that point, but they worked out perfectly, coming in around 1:15s.
    I'm not too sure how the 2 other lap swimmers that decided to split a lane with me during my workout enjoyed it though. They asked me if I minded if they swam with me. I said no I don't mind, but was thinking do they mind swimming with me! The lifeguard later told me there was another open lane if I wanted to move, and I replied with "they chose to get in here with me, they can move if they want to."

    One more week until my next competition for an all Fly extravaganza!! 50, 100, 200, & 500! with a 100 free for a 5th event!
  13. Over Slept Saturday

    by , January 15th, 2011 at 04:00 PM (Adventures in Swimming)
    Practice was at 7am, I have the Keys!
    I set my alarm when I went to bed at 11.


    I wake up at 7:30
    I haven't not just woke up at around 5am
    for a long time.

    Sometime during the week I changed my alarm
    settings to M-f and no weekend.

    Luckily Jim saw someone at the school, went and convinced him
    to let them in.

    I made it to the pool at 7:55 (20 min drive)
    We were able to use the pool late since the High School team was away at a swim meet.

    Here's what I swam

    6 x 75 IM Rotate fly/back/brst ~ back/breast/free etc.... :10r

    6 x 50 Kick on :60 Still Warming UP
    6 x 25 Choice on :30

    400 Build from Pace to HARD by 100
    4 x 100 on 1:25
    4 x 50 Kick (2 moderate, 1 EZ, 1 Sprint)
    4 x 25 IM order

    200 Warm Down
  14. Experimental PRP

    by , January 15th, 2011 at 12:32 AM (The FAF AFAP Digest)
    Today, I ventured with trepidation for more PRP (platelet rich plasma) injections on my big toe area.; This is a lingering chronic injury that began several years ago when I dropped the Finis Shooter monofin (made of fiberglass) on my big toe, slicing it open, copious amounts of blood all over the pool deck. While x-rays showed no fracture at the time, an MRI last year showed that I have tendon damage & degradation and some arthritis in that area. I may also have an osteophyte (bone spur) arising to protect the injured area.

    Because PRP worked reasonable well on my shoulder a few years ago -- I went from chronic awful pain from tendonitis to only occasional pain when I overdo it -- I decided to try it on my foot. My doctor himself has had the same procedure and, after several years has only intermittent pain in his foot. My first PRP session was a bust. I had the "forever bronchitis" right afterward and was forced to go on a short cycle of prednisone, which negated the PRP. I felt some slight improvement after the second session, which I deem my "first" session. Today, then, was then my second treatment.

    This time, and because he was focusing on the osteophyte, my doc anesthetized me somewhat. I had also put a lidocaine patch on my foot for several hours beforehand. PRP on the foot is absolutely excruciating, much worse than the shoulder. So, I was extremely grateful for this. I had about 15 injections around the problem area while clenching my teeth and trying to think of happier things. The pain medication is now wearing off and I can really feel it. Probably won't do much tomorrow.

    He was worried that these problems could be causing plantar fasciitis in my foot. But I have not experienced that problem thus far. I am supposed to work on mid foot and toe mobility until my next treatment. My doc has had runner patients with the same issue. In their case, with all the running, PRP postpones surgery for many years, but they ultimately have to have it and endure a 6 month recovery. I am hoping PR will spare me this. Or at least put it off for a very long time since I don't run anymore. () However, I wonder if my mega kicking takes a similar toll? I wouldn't think so since it's not weight bearing, but who knows?

    Anyway, here are a couple interesting links I found:

    Other than that, my day was perfectly fine! Going for a monster night's sleep since Mr. Fort and Lil Fort are on their annual Daddy-Daughter ski trip with his best friend and his daughters.

    Updated January 15th, 2011 at 10:02 AM by The Fortress

  15. 1/14/11

    by , January 14th, 2011 at 09:36 PM (The Labours of SwimStud)
    Well I missed Weds due to the snow but figured that was a decent workout anyhow.

    Warm Up
    600 FR/BK by 50 with fulcrums


    200 K fins
    1 x 200 FR 3:15
    2 x 100 FR 1:40
    4 x 50 FR :50
    8 x 25 FR :25

    200 K fins
    1 x 200 IM 3:15
    2 x 100 IM 1:40
    4 x 50 IMO :50
    8 x 25 IMO :25

    200 K fins
    1 x 200 FR 3:00 fins
    2 x 100 FR 1:30fins
    4 x 50 FR :45 fins
    8 x 25 FR :20 fins


    400 EZ
  16. Two sets

    Today I enjoyed a good workout at the Gulf Coast Community College pool with visiting NYC friend Hannah. We each contributed and led one set. Here’s what we did:

    750 scy warmup

    Set 1—mixed pyramid
    2 x 75 (S/D/S, D/K/S) @ 1:10
    1 x 100 FR
    2 x 75 (S/D/S, D/K/S) @ 1:10
    2 x 100 ST/IM
    2 x 75 (S/D/S, D/K/S) @ 1:10
    3 x 100 pull
    2 x 75 (S/D/S, D/K/S) @ 1:10
    4 x 100 kick
    then back down
    [We worked the 100s, took the 75s easier.]

    Set 2—FR pace
    2 x 50 @ :50
    2 x 100 @ 1:20
    1 x 200 @ 3:00
    2 x 50 @ :55
    2 x 100 @ 1:20
    1 x 200 @ 2:50
    2 x 50 @ 1:00
    2 x 100 @ 1:20
    1 x 200 @ 2:40

    250 warmdown
  17. Double Thu Jan 13th, 2010

    by , January 14th, 2011 at 02:46 PM (Ande's Swimming Blog)
    Double Thu Jan 13th, 2010

    The Austin Grand Prix (LCM) is:
    Fri January 14 - Sun 16, 2011

    click on "Latest Completed Heat"
    it automatically updates as heats complete


    Psych Sheet

    Subscribe to Ande's Swimming Blog

    Jack Lee texted me saying he was going to double on Thu & I was going to miss fast friday practice, (out of town) I came back for more on thur

    (heard today's fast friday main set was
    24 x 100 LCM on 2:15
    4 rounds of (4 fr best ave, 1 choice really fast, 1 easy)

    Tyler Coached
    UT Swim Center, main pool
    noon to 1:15 dove in 12:05ish
    trained in my own LCM lane (rare)
    beside david & darby

    200 200 100k 200

    Main SET:
    these were much harder with no one to draft

    4 x 50 fr on 40

    100 k easy

    4 x 100 on 1:20
    made it

    100 k easy

    4 x 150 on 2:00
    made it

    100 k easy

    4 x 200 on 2:40
    made it (but started to feel pretty tired)

    100 k easy

    decided to modify the next round into a bit of a fast friday set

    assigned 4 x 50 fr on :35
    did: 50 fr fast
    went 26.9

    100 k easy
    rested 4 more minutes

    assigned: 4 x 100 fr on 1:10
    did 100 fr fast
    went 1:00 or 1
    (did it 50 2 beat k, 50 6 beat kick)

    100 k easy
    rested 5 more minutes

    assigned 4 x 150 fr on 1:45
    did: 200 fr fast
    went 2:16
    (did it 150 2 beat k, 50 6 beat kick)
    really tired

    50 easy

    Next meets are:

    Fri Apr 1 - Sun 3, 2011
    South Central Zone SCY Championships
    Josh Davis Natatorium, San Antonio, TX

    Thu Apr 28 - Sun May 1, 2011
    2011 USMS SCY Spring Nationals
    Kino Aquatic Complex, Mesa, AZ
    Order of Events
    Swim Workouts
  18. Sarasota Y Sharks Masters 5:30 AM Workout -01/17/11

    by , January 14th, 2011 at 01:42 PM (Sarasota Y Sharks Masters GOLD Workout)
    WARM UP:
    1 X 250 4:00 3:45
    1 x 150 2:20 2:15
    4 X 100 1:40 1:30
    Twice through. Round 1 intervals left, 2 right.

    1 X 200 kick 4:15
    4 X 75 kick 1:45

    4 X{3 X 100 2:00
    Swim 2 moderate/1 fast

    1 X 50 easy 1:15
    1 X 100 @ 100%
    1 X 50 easy

    3 X 300 free 4:15
    Negative split each swim

    WARM DOWN: 4 X 50 easy 1:00

    Swim Workouts
  19. Friday, Jan 14, 2011, 5:00am

    by , January 14th, 2011 at 01:00 PM (Fast Food Makes for Fast Swimming!)
    Got to the pool today with a towel, my swimsuits, and my shampoo. What's missing? Goggles of course! (Paddles also, but that is trivial). Luckily my coach had a few extra for me to pick from.
    'cause I didn't want to do an hour long kick set with my head out of the water.

    Again swum with my swim trunks too:
    200 Free

    10 x 150 Free
    4 @ 2:10
    3 @ 2:05
    2 @ 2:00
    1 @ 1:55
    I was able to hold 1:48-1:50 on these, which I was really happy with considering the amount of drag I was carrying.

    100 EZ
    400 IM Drill

    Took off the shorts:
    8 x 25 Fly FAST @ :30
    10 x 50 FAST flutter kick w/ board @ 1:00
    right into:
    1 x 100 Fly FAST (1:01)
    cool down in the shower
    3000 yards

    I was really happy with my fast 100 fly at the end of the practice. Should be able to cream that time in the meet next weekend.
  20. IM Day

    by , January 14th, 2011 at 12:01 PM (Year Three: The Road Back)
    Quote for today's workout (from Johann Wolfgang von Goethe): "Enjoy when you can, and endure what you must."

    Today was all about stroke. Total distance ended up being 3,600scy. Very challenging for me indeed - but I made it and my shoulders are indeed reminding me of what I did first thing this morning.

    My workout (not necessarily the one that was written down - removed a lot of 200 stroke to concentrate more on the IM's) was:

    400 Warm-Up on 8:00 (did free)
    12 x 25 Kick on :40 w/ every 3rd dolphin
    4 x 100 IM on 2:00 (did 1st all IM, 2-4 fly, back, free, free - breaststroke is my biggest challenge right now)
    1 x 200 Fly on 4:00 (since I've never done a 200 fly in my life and wasn't sure I could get that far, I did 50 full fly, 25 right arm only, 25 left arm only, 50 2 right-2 left-2 full drill - made it!)
    4 x 100 IM on 1:55 (did 1st all IM, 2-4 fly, back, free, free)
    1 x 200 Kick on 4:00
    4 x 100 IM on 1:50 (did 1st all IM, 2-4 fly, back, free, free)
    1 x 200 on 4:00 (100 kick, 100 back)
    4 x 100 IM on 1:45 (did all 4 IM, but used fins)
    1 x 600 Cool-Down (200 kick, 200 pull, 200 free)

    Staying on task during the 4x100 IM's was my biggest challenge. As I'm preparing to race my first ever 100 fly, I decided to skip the breaststroke leg on most of the IM's in order to get enough rest in order to swim a good fly leg. All in all, the workout kicked my butt (shoulders, actually), but I'm glad I gutted it out. Even with fins, the last 4 IM's were really hard - even my breaststroke pull with the dolphin kick needs help. That's probably part of what I'll work on tomorrow during my solo Saturday swim.