16,000 yards

400 stretch

3000 - 1500 fins and pads, 1000 fins, 500 nothing
All 1:00 rest, 1500 is easy pace, 1000 moderate build throughout, 500 strong/fast/hard!

200 stretch (100 back, 100 breast)
600 - 12x50 kick choose speed on 1:10
100 stretch (50 back, 50 breast)
500, at least 5 seconds faster than the previous 500! Fast!

1200 - 12x100 odds kick evens pull stretch out and mix strokes, rest while switching equipment

2000 - 2x} 200 easy 3:30
150 medium 2:20
100 hard 1:30
50 sprint!! :45
50 easy 1:00
100 medium 1:30
150 hard 2:20
200 sprint!!
200 easy (100 back / 100 breast)
900 - 12x75 4x(3 strong pace, 1 easy) 1:10, do one set backstroke
800 - 4x200 breathing every 5, easy pace, :20 rest

900 - 9 x 100's free alternate fast/moderate/slow (all on 1:30)
2000 - 4x500 on 7:30 get @ 7:00 on each. Hurry and get a drink between sets.
200 - 200 easy
1000 - 2x500 on 7:30. Get @ 7:00 or better on each.
1000 - 5 x 200 IM's on 3:30
1000 Warmdown

16,000 yards total = a little over 9 miles

Cathi came to say hi around 10:30. It was really sunny from 10:30 to noon. Before that cloudy, but no rain. I was actually hoping for rain cause I wanted to feel a little cold. Shiny came for only 45 minutes, she actually stopped at the wall and whined to me about how cold the pool was. I measured it last time and it was 80 degrees. That is still not as cold as SDRC.

The fast old guy was there and the big Hispanic guy. They were going fast, but I had the above workout and had to pace myself so I didn't worry about racing.

Felt great about this workout. My shoulder and neck were stiff. I put Vaseline on my shoulders as well as shaved this morning before the swim, so I had no problems with shoulder abrasions. Nice!