Good morning, Sunshine!

Hi all - you missed a great workout today. E, C, and me present and accounted for. C did not even cause a problem, which tends to make the day better for everyone involved. I think he was less surly because he is actually swimming really well. Swimming well + no talking = a happy lane for all. :)

200 WU
200 drill/choice by 50
4 x 50 back/breast
200 "front quad" (C did middle quad)
4 x 50 fly/back
Main Set: Pyramid
50 on :45
100 on 1:30
150 on 2:15
200 on 3:00
250 on 4:00
200 on 2:50
150 on 2:10
100 on 1:25
50 on :45
100 on 1:20
150 on 2:30
200 on 2:50
250 on 4:00
Then:
2 x 50 25 sprint, 25 easy on :50
2 x 50 35 sprint, 15 easy on :55
1 x 50 easy on 1:15
2 x 50 sprint on :50
2 x 50 easy
Finally:
3 x thru
25 underwater, 25 swim
2 x 25 on :15

It was fun, but you had to work the easy intervals to get a tough workout. We could have challenged ourselves by dropping 5 seconds on each, so if you try this at home that might be wise. It is amazing to me that at the end of the workout it is much easier to swim underwater 25 yards than it is in the beginning.