800 Warm up today.
Alternated my usual. I enjoy switching things up, as it helps to warm up the different areas, rather than just doing a long, easy swim.

8 x 50 EZ fly 0n :50 … so it was said.
The first 50 was 2 stroke butterfly, the rest free. The second was 4 strokes fly, then free… 3rd – 6 fly, 4th – 8 fly, and so on until you’re swimming the entire 50 fly. PHEW… this will get your heart going early in the morning. Well… when you’re an old guy!

3 x 200 IM on 3:30
Basically just tried to keep the strokes fluid.

6 x 50 kick on 1:00
Worked on making my kicks smaller, and focused on the feet finishing.

4 x 25 sprint on :30
I just did these freestyle and started to realize that I go faster when I only breathe to the right, rather than alternating.

3 x 200 on 3:15
I did 25 breast fast, followed by 25 free easy. Really tried to keep the recovery of the hands high, and the kick small. I had to remember to work the body, not the arms. It’s so much harder to think about this when you’re getting tired.

6 x 50 kick on :55
I put on my PDF fins and really focused on barely recovering my feet at all. Really trying to get all I could out of the tiny whip at the end of the kick.

4 x 25 Spring on :30
Knowing the end of practice was near, these were MUCH faster than the first 25’s.

Then we went to the deep end and did 30 seconds on 10 seconds off of verticle kick, 4 times through.

Nice practice, time to get out!