Swim like an Orca, but faster !

I don't know who I borrowed this workout from, and I did a quick scan through the blogs to re-find it so I can give credit, so thanks to who-ever posted this, its was great. Mixing it up and shocking the system is always a good thing.

Saturday Jan 7, 2011
Swimstitute
1200-1:45

Warm 2x100,200Im drill,200 K, 100 P

2x50m Fly on 1:30 Written as 5x50 Fly
1x100m Fr Fast K w/fins
4x25m Fr on :30 (:17)
1x50m Fr scull

6x75 Br on 1:30
1x100m Bk Fast K
4x25 Fr on :30
1x50 scull

5x100IM on 2:30, 2:15 (1:30)
1x100 Fast K w/fins
4x25Fr on :30
1x50 scull

5x100 Bk on 2:30 (1:45)
1x50 K Fast BK w/fins
4x25 Fr on :30
1x50 scull

100 cool

3300 SCM

Swimstitutes is a SCM indoor, with water temp at 85 degrees, so I felt smothered as compared to my home pool at Aquasol, which is around 78-80. I didnt put much effort into anything, I just wanted to enjoy a long workout and tune out the world.

Im averaging 4 workouts a week at Aquasol, my 100Im, 100BK and 200IM times keep slowly improving. I focus on technique, and it takes a long time to get muscle memory. Since Im a late starter in competitive swimming.
Ive been busy with working a state job since Dec. 2009, and Im within 2 weeks of passing probation.
Coach was out during Christmas break, so I started borrowing from the blogs, because this is the best resource for good workouts!