Wednesday swim/TOB

Good workout (I am working on only about 3.5 hrs. of sleep, though - it is going to be a long day...).

I got over to the pool at Camana Bay for a great workout (wasn't paying attention to times, but took plenty of rest on the fly bits - I'm having some trouble with my knee on the whip kick, it's been a little sore while running too - will keep an eye on that).

100 free, 100 kick (50 whip, 50 dolphin on side), 100 free, 100 fly drill, 100 free, 100 as free-back by 25

Breast: 1 x 75 kick-swim-kick, 2 x 75 swim-kick-swim, 3 x 75 swim

Fly: 1 x 75 drill-swim-drill, 2 x 75 swim-drill-swim, 3 x 75 swim

3 x 200: free, IM, free

2100 meters

Then, back at the condo, a short Spinervals workout (I will count it as 10 miles, though that is probably an overstatement), built around 7 x 90 seconds hard, 90 seconds easy plus 3 minutes hard/tempo effort increasing resistance every minute