For some reason, I had started thinking that this month of fly training would really stress my shoulders. I had been noticing my shoulders being the most sore part on my body and even twitching from time to time after swimming fly in our previous workouts. I blame that line of thinking for convincing me it would be cool to start riding our bikes yesterday. Today was almost entirely a legs day. So much for my previous line of thought.

We had a new guy start tonight. I think he said his name was Rich, but I wasn’t paying all that much attention. I also noticed that Jeff didn’t show up… something about skiing all day. Chelsea wasn’t there either. I thought Mark was going to show up. He didn’t, but it was still a pretty good sized group.

Warm-Up:
10 x 75 free on 1:30
12 x 25 free drill / building
1 x 125 easy
1 minute ‘body-fly’ (arms across chest, doing vertical dolphin kick)

Main Set:
2 x 200 dolphin kick on 3:00 – on our backs, with fins, streamline
3 x 150 dolphin kick on 2:10 – on our backs, with fins, streamline
6 x 50 dolphin kick on 1:00 – on our backs, no fins, hands down
6 x 25 dolphin kick on 1:00 – underwater, no fins, streamline
8 minutes body-dolphin (i almost lost it)

Warm-Down:
1 x 125 easy
4 x power turn
1 x 125 easy