Hammering it out

My arms and back muscles were very tight today. I seemed to be able to keep up with the slow lane next to me but that was it during warm up.

The AFAP swims actually felt good and strong. It only hurt when I swam slow.

I would have to guess that my VK sets were each about 150m for 5 minutes. I guess I need to break out the Compex unit to warm my muscles down.

500 free
100 1 arm fly

2x(4x50) as 15m AFAP + cruise, 20m AFAP + cruise, 25m AFAP + cruise, 35m AFAP +cruise
100 EZ after each round

5:00 VK as :15 VK scull hands close, :15 VK arms and hands out, :15 VK elbows out, :15 VK streamline (drowning)

6x100@2:00 kick w/fins descend 1-3 and 4-6 went 1:45,1:35,1:30,1:51,1:38,1:28
100 EZ

5:00 VK as 1:00 flutter, 1:00 dolphin, 1:00 breast, 1:00 dolphin, 1:00 flutter

6x50@1:30 kick w/fins best average went :41,:44,:43,:41,:42,:41
(the slower ones I had to get around the MANatees)
100 EZ

5:00 VK as :10 AFAP :20 EZ
100 EZ

Total 2850 meters

My legs are now totally spent. I just hope the fat comes off them!