good swim today.

5X100 warm up
5X100 IM drills with fins
15X100 free on 2:00
400 kick with fins
100 cool down

@emmab0902 "Code Brown" A great reason to stay away for a few days.

1200m at noon today, 500m Front and Breast + 200m Back.
Was civilized even though the schools are still on Teachers Convention Break. Hope to get out for a run tonight in the fresh snow = a blanket of white.

46:35 1650 Total slacker workout. I just kinda put my head down and went for long slow distance. It felt great.

Today was just a tough hour long training session with the school kids.
I need to check my garmin swim to figure out all the stuff we were doing. But it was basically tons of 50 m sprints in all the four strokes on very short intervals/ rest intervals!
My butterfly strength is a pale shadow of what it was when my long swims would comprise of IM throughout! And my backstroke is pitiful and ending up on the opposite side (widthwise) of where I started is not unusual!
Anyway, it was just a physically draining session, but this is the new challenge I wanted, so I'm sticking with it!!!
When my knees are aching after a training session, I know it must have been particularly tough! And boy are they aching LOL

No swimming today, but yesterday was a good swim. 2km in 40 mins - back on form.

2300y in 53 minutes, a few sprints thrown in. I was the only lap swimmer in the pool with a lane to myself. Trying to get lots of pool time this week before heading across the Atlantic for twelve days. Need to try and find a pool in Dublin!

A great swim today at practise/lessons ( only 4 people in this session ). Started with
4x50m descending stroke count-maintain speed.
4x60 strokes Maximum Distance - Minimum Time. ( Love this Drill )

Then the fun really began . Front Crawl Paced Ladder sets
25m-10s rest, 50m-15sr, 75m-15sr, 100m-20sr, 125m-20sr, 100m-20sr --- 25m-10sr. ( 625m)

100m easy - Breast Stroke

Back Stroke Ladders; 25m-15sr, 50m-20sr, 75m-20sr, 75m-20sr --- 25m-15sr. ( 300m )

100m BBQ Kick Drill. Then some flip turn practise - Front and Back Stroke. Not going fast enough on my backstroke and could never get the timing right to roll into Front crawl for 1 stroke and then flip.

Got my 20 laps in (+ one for Gutzy)... Took me a while. I was trying to work on form, and not worry too much about time.

3.1km in 90 min
400 warm up
8x50 backstroke kick
4x100 IM on 2min
4x (150slow+100medium+50fast) on 2min per 100m
4x100 IM on 2 min
300 cool down
Best part -- the first set of 4x100 IMs I did them all exactly at the same time as I did at the swim meet a couple of weeks ago!! And I wasn't even going all out. Sadly, couldn't keep it up at the end of the evening when we did the second set of 4x100.

Power outage earlier in the day + winds too blustery to deploy the pool cover + buckets of cold rain = a surprisingly cold water temp when I jumped in last night. Excellent motivation to start off at a brisk pace. Only 2300 yds due to &$%!## calf cramps but until those set in, a very pleasant and (for me) brisk session.