Sunday Afternoon Baking In The Pool

It is a scorcher here in Los Angeles / West Hollywood.  So getting in the pool was a nice treat.  Swimming fast in the heat wasn't so much.  But I pushed myself and did a bit of butterfly while baking in the pool.  Warmed up about a 200 on my own before we started our warm up set. 

Warm Up Set:
2x200's Drill
2x150's Kick
damn...i don't remember it all but I know we had a few 100's and some 50's swimming and kicking.  I did this mostly all stroke and IM.

Main Set:
50 Easy on 50
2x200's on 2:50 I did these fly.  Which if I recall this is the quickest interval I have ever swam consecutive 200's of fly.
8x25's on 30 descend 1-4 and 5-8 I did these semi easy free
50 Easy on 50
2x200's on 2:50  I did these backstroke. 
8x25's same as above
rest a bit then a timed 200.  Which I did butterlfy and did a 2:22.  My 100/s splits were 1:10/1:12

50 Easy on 50
3x100's on 1:30 Did them freestyle
I can't remember it if was 8x25's again or only 4
50 Easy on 50
3x100's again.  I don't remember if I did them free or backstroke.  It's all a blur.
Then the 25's again before sprinting a 100 Fly which I did in a 1:09.  Not great but not bad after 3x200's Fly.

I then warmed down a bit and it was time for the lap swim with my friend Amy.  This was her fourth time in the water and she is improving pretty well.  She was able to swim about 600 yards today.  As for me the coach said the workout with warmup was 4000 yards so I'll use that as my yardage count.

MTD Yardage:40,,300
MTD LCM:  3,700

YTD Yardage: 220,100
YTD LCM 25,000